When people think of creatine, many see it as a supplement that regular gym-goers take to help build muscle after an intense workout. However, a new study suggests that it may have a muscle-building effect even without the exercise.
Researchers from Texas A&M University made this observation in participants ages 45-65. This finding could be of specific interest for this age group, given that aging is associated with a gradual loss of muscle.
Creatine is a naturally occurring acid that the body uses to support energy production in cells, particularly in areas with higher energy demand, such as the muscles and brain.
Creatine is present in meat and fish on its own, making these the best dietary sources. The body can also make creatine from three amino acids — L-arginine, glycine, and L-methionine. Vegetarians and vegans can get these amino acids from foods such as nuts, seeds, legumes, and mushrooms.
While research has shown that creatine supplementation can improve muscle mass when people use it alongside strength training, losing muscle mass is a bigger concern for those who do not work out regularly. This is what makes this new study an interesting one.
In this study, published in the Journal of the International Society of Sports Nutrition, the researchers looked at 64 healthy, sedentary adults ages 45-65 for the 12-week trial.
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The participants got to choose whether or not they took part in a supervised training program for the duration of the trial, involving three sessions a week. The participants were also asked to walk 10,000 steps a day on non-training days.
Overall, 38 participants took part in the exercise intervention, with the other 26 remaining sedentary for the 12 weeks of the trial.
The researchers then randomly assigned each participant to take either a creatine supplement or a placebo twice a day. The participants did not know which they were taking.
It is important to note that participants were also instructed to follow an American Heart Association–guided diet consisting of 55% carbs, 15% protein, and 30% fat to create a daily calorie deficit of 300–500 kcal.
Testing took place at the start of the study and at 6 and 12 weeks to measure participants’ body composition, cognitive functioning, and various blood markers.
The researchers found that participants taking creatine who did not participate in the exercise program gained about 2.4 pounds of lean tissue by the end of the trial.
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These participants also had greater strength on bench presses and leg presses after 12 weeks.
The researchers noted that these gains occurred even when participants ate a relatively low amount of protein. This observation leaves the door open for future research investigating what might happen if sedentary people increased their protein intake alongside creatine supplementation.
The gains were greater for those who took creatine and completed the exercise program, with this group gaining about 3 pounds of lean tissue.
In addition to greater bench and leg press strength, these participants also improved their time to exhaustion, a measure of how long they can exercise at their highest intensity.
Medical News Today asked study lead author Richard Kreider, PhD, professor and director of the Exercise and Sport Nutrition Lab at Texas A&M, why the participants who did not take part in the exercise intervention might have developed lean tissue.
“Creatine monohydrate increases energy in the muscle,” he explained, “and non-exercise physical activity and functional activities may increase correspondingly. If you feel better and daily activities are less demanding, you are more apt to do physical activity.”
There were other benefits for the exercise intervention group, who also took creatine. The researchers found that while gaining lean tissue, these participants also lost body fat mass and reduced their body fat percentage.
Creatine appeared to make the difference here, as those in the exercise intervention group who took a placebo had little change to their lean tissue amounts after 12 weeks.
The researchers noted a few other benefits among the participants taking creatine in both the exercise and sedentary groups. Taking the supplement was associated with favorable changes in certain blood fats, glucose control, and cognitive function.
The combination of observed muscle gains with other potential health benefits led the study authors to conclude that their findings “may have important implications for middle-aged and older individuals seeking to reduce body fat while maintaining muscle mass and cognitive function.”
One limitation to consider when looking at this study is that participants could choose whether to take part in the training program. Those who opted to join the exercise intervention group may have been more health-minded, which could have impacted their ability to gain muscle and lose weight.
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On top of this, the authors note that the study is limited by the extent to which participants complied with guidelines, particularly regarding diet and exercise.
MNT spoke with Şebnem Ünlüişler, a genetic engineer and chief longevity officer at the London Regenerative Institute, who was not involved in the research.
“I think this study adds useful evidence for creatine as part of a healthy aging strategy, particularly because improvements in lean mass were seen even without structured exercise,” she said. “However, the participants were middle-aged rather than elderly, the sample was relatively small, and DXA measured lean tissue rather than muscle directly.”
“From a longevity perspective, the key priority in middle age is to preserve muscle mass, strength, and function through resistance exercise, adequate protein intake, and good metabolic health, with creatine potentially serving as a useful adjunct rather than a replacement for these fundamentals.”
— Şebnem Ünlüişler, MSc
A study with a more controlled or focused approach to diet — particularly regarding protein intake — would be of great interest.
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The authors also state that their findings on metabolic or cognitive improvements should be considered exploratory and require further research to substantiate them.
For now, though, this new study provides intriguing new insight into one of the most researched nutritional supplements on the market.
MNT also spoke with Clarinda Hougen, MD, a primary care sports medicine specialist at Cedars-Sinai Orthopedics and Sports Medicine in Los Angeles, CA, who was not involved with the study.
“Creatine may be a useful tool as part of a broader strategy that includes resistance training, adequate protein intake, and regular physical activity,” she agreed.
“It does not directly burn fat or cause weight loss, but when combined with resistance training, it can help increase fat-free mass and improve strength. More muscle is also metabolically active and can improve insulin sensitivity, which may support healthier body composition and metabolic health over time.”
— Clarinda Hougen, MD
