Creatine trial reports lean tissue and strength gains in middle-aged adults

A 12-week study published in the Journal of the International Society of Sports Nutrition examined creatine supplementation in healthy adults aged 45–65, with 64 participants completing the intervention. Participants chose either a structured exercise and diet-induced weight-loss program or a non-exercise group; within each group, they were randomly assigned to 10 grams of creatine monohydrate or placebo daily. Outcomes included lean tissue, strength, exercise performance and body composition.

Participants taking creatine without structured exercise gained approximately 2.4 pounds of lean tissue and increased leg press and bench press strength. The exercise program combined resistance and aerobic training three times weekly with a modest calorie deficit. Those taking creatine alongside this program gained nearly three pounds of lean tissue while losing fat mass, whereas placebo recipients showed little lean tissue change. Creatine was also associated with greater strength gains, improved time to exhaustion and a larger reduction in body fat percentage, but no additional improvement in aerobic capacity beyond exercise alone.

The findings suggest potential benefits for muscle preservation during middle age and weight loss, but require cautious interpretation. Self-selection into exercise groups limits comparisons between exercise and non-exercise participants, and the study was small and short. The university-provided report does not give effect sizes for strength, statistical uncertainty, or trial-specific adverse-event data. Funding came from the WoodNext Foundation through the Texas A&M Foundation.