Middle-aged adults gained 1.1 kg of lean mass on creatine — without exercising

This image is not directly related to the article. [Getty Images Bank]

Creatine has long been associated with gym-goers looking to build muscle. Because it boosts the body's stores of energy used during short bursts of intense effort, the prevailing view has been that the supplement only works when paired with resistance training.

As people age, muscle tends to decline while body fat increases. Cutting calories to lose weight often strips away muscle along with fat, which is why middle-aged and older adults are generally advised to combine strength training with adequate protein intake.

Now, new research suggests that middle-aged adults who took creatine for 12 weeks — without exercising — still gained lean mass and strength.

A research team at Texas A&M University published findings in the Journal of the International Society of Sports Nutrition showing that 64 adults aged 45 to 65 who took 10 grams of creatine daily for 12 weeks gained lean mass and strength regardless of whether they exercised.

Lean mass up 1.1 kg even without exercise

The research team allowed sedentary adults to choose whether to join an exercise and diet program. Those who opted in performed strength and aerobic workouts three times a week and reduced their daily caloric intake by 300 to 500 calories.

Participants in each group — those who exercised and those who did not — were then split in half: one half received creatine and the other received a placebo, each taking 5 grams in the morning and 5 grams in the evening.

Those who took creatine without exercising gained 1.1 kg of lean mass after 12 weeks.

Lean mass refers to everything in the body except fat — the opposite of body fat mass.

Those who combined creatine with exercise and dietary changes gained 1.27 kg of lean mass. Their body fat percentage dropped by 3.24 percentage points — a larger reduction than the 1.87 percentage points seen in participants who followed the same exercise and diet regimen but took a placebo.

Creatine in capsule form. [Getty Images Bank]

Kidney markers shifted but stayed within normal range

Participants who took creatine showed elevated blood creatinine levels. Creatinine is a waste product left over after creatine is metabolized in muscle, and doctors use it as a marker of kidney function.

Among those who combined creatine with exercise, estimated kidney function based on creatinine levels fell by 14 to 20 percent — but remained within the normal range.

The research team said the rise in creatinine from creatine supplementation lowers the estimated figure but should not be interpreted as a sign of deteriorating kidney function. Reports of side effects such as dizziness or headaches were no different between those who took creatine and those who took the placebo.

However, the team acknowledged limitations: the sample size was small, and the study did not correct for the possibility of chance findings when comparing multiple tests and blood markers. The researchers also could not rule out a learning effect from repeated testing.

The team said future research should examine whether combining creatine with higher protein intake — given that participants in this study consumed relatively little protein — leads to greater fat loss. They also called for studies on whether creatine can help preserve muscle mass lost during weight reduction with obesity medications.

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