Creatine Builds Muscle — Even If You Can’t Exercise
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Creatine Builds Muscle — Even If You Can’t Exercise
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Creatine, a frequently consumed sports supplement, offers an unexpected benefit. It can help middle-aged adults build muscle and strength even without a structured exercise program. This according to a new study published in the Journal of the International Society of Sports Nutrition.
During a 12-week study, Texas A&M University sports nutritionists gave 64 healthy adults ages 45 to 65 either 10 grams of creatine daily or a placebo. Those participants receiving creatine even without structured exercise gained approximately 2.4 pounds of lean muscle tissue and improved their bench and and leg pressing strength.
Want an even better result? Combine creatine with resistance training, aerobic exercise, and a modest calorie-reduced diet. The participants who did that gained nearly three pounds of lean muscle tissue while also losing body fat.
*Creatine may be useful for maintaining muscle and strength as we age, even for people who do not or cannot follow a regular exercise program. Combining it with exercise and appropriate nutrition is even better. Creatine supplements have a good safety profile, but, as always, you should discuss their addition with your medical team.
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