Creatine supplementation linked to increased muscle mass and strength

A study from Texas A&M University suggests that daily creatine supplementation may increase lean muscle mass and strength even in sedentary individuals. The 12-week double-blind trial involved 64 adults aged 45 to 65. Among participants who did not engage in additional exercise or dietary programs, those receiving 10 grams of daily creatine showed increases in lean mass and improved performance in strength tests, such as bench press and leg press.

For participants who did modify their diet and activity levels, creatine supplementation was associated with greater reductions in body fat percentage and more significant improvements in strength and endurance. Researchers also noted preliminary, exploratory findings regarding potential improvements in cognitive functions and memory.

In the context of athletic performance, creatine works by increasing muscle stores of phosphocreatine, which aids in the rapid production of ATP during high-intensity, short-duration efforts. Experts emphasize that while creatine is a well-studied supplement for performance and muscle maintenance, it is not a stimulant and should complement, rather than replace, a balanced diet and proper training.