People aged 45–65 who took creatine monohydrate daily for three months became stronger and increased their lean body mass. Small positive changes were observed even among study participants who did not exercise, reports “Health”.
However, experts warn: creatine is not a substitute for physical activity, and the study results should still be confirmed by larger and longer trials.
The twelve-week study involved 64 healthy, previously inactive people aged 45–65 – 40 women and 24 men. Their average age was 54 years. The study results were published in the “Journal of the International Society of Sports Nutrition”.
Some participants took 10 grams of creatine monohydrate daily, while others received a placebo. Some followed a special diet and performed strength and endurance exercises three times a week, while others did not exercise additionally.
At the beginning and at different stages of the study, researchers assessed participants’ body composition, physical strength, blood markers, and cognitive functions.
People who exercised and took creatine increased their lean body mass and muscle strength more, and some cognitive function indicators improved. Their body fat percentage also decreased more than in the placebo group.
Small positive changes were also recorded in the group of people who took creatine but did not exercise.
Did the muscles really grow?
Specialists urge not to overestimate the results. Creatine attracts water into muscle cells, so part of the recorded increase in lean body mass may have been due not to newly grown muscles but to a higher fluid content in them.
Nevertheless, sports medicine doctor Harris Vakilas said that the study results add to the growing evidence that creatine may be one of the means to help preserve muscle condition with aging.
The body produces creatine itself. This substance helps restore adenosine triphosphate – the main energy source for muscles, especially needed during short and intense movements.
With age, muscles become less sensitive to the effects of physical exertion. Their atrophy can also be accelerated by hormonal changes, insufficient protein intake, certain diseases, and a sedentary lifestyle.
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Although positive changes were observed even among people who did not exercise, experts do not recommend considering creatine as an alternative to physical activity.
The most pronounced results were obtained by combining the supplement with training. Therefore, creatine is more likely to help get more benefit from exercises already performed rather than replace strength training.
To preserve muscle mass, it is also important to consume enough protein, eat a balanced diet, and get proper sleep.
How much creatine to take?
Study participants took 10 grams of creatine monohydrate daily. However, adults are usually recommended a daily dose of 3–5 grams. The exact amount depends on a person’s body composition, diet, physical activity, and desired results.
The so-called loading phase, when 20 or more grams of creatine are taken daily during the first week, is not necessary for most people. Taking a smaller amount daily can achieve a similar creatine level in muscles, but it takes more time.
The timing of supplement intake is not as important as regularity – it can be taken before training, after it, or with food.
Who should consult a doctor first?
Most healthy adults tolerate creatine monohydrate well, but some people may experience fluid retention, bloating, or other digestive issues.
Before starting to take it, one should consult a doctor, especially if suffering from kidney or liver diseases, taking prescription medications, or during pregnancy and breastfeeding.
It is also important to remember that the study was small and lasted only 12 weeks. Therefore, it is still too early to say that creatine alone can protect against age-related muscle loss in the long term.
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