Creatine supplementation linked to muscle mass retention

New research suggests that creatine, a popular dietary supplement, may assist in maintaining muscle mass and strength even without regular exercise, particularly in older adults. A 12-week study conducted by Texas A&M University involving adults aged 45 to 65 found that participants taking 10 grams of creatine daily gained an average of 1.1 kilograms of lean tissue and showed improvements in leg strength and bench press performance compared to a placebo group.

While creatine is traditionally used by athletes to replenish ATP (adenosine triphosphate) for energy during intense activity, its benefits are expanding. Experts note its growing popularity among women, who may benefit from supplementation due to potentially lower natural stores. The supplement is a natural compound found in red meat and seafood, but researchers note that consuming enough through food alone to reach a 10-gram daily dose would require eating between 2.3 and 4.5 kilograms of meat or fish daily, making supplements a more practical option.

Beyond muscle maintenance, creatine is recognized for aiding rapid energy production in both muscles and the brain. For optimal results, experts emphasize that creatine works best when combined with resistance training and adequate protein intake.