Texas A&M study finds creatine helps preserve muscle during weight loss

A 12-week study conducted by researchers at Texas A&M University suggests that creatine monohydrate supplementation can help middle-aged adults preserve or increase lean muscle tissue, even during weight loss.

The study involved 64 healthy adults aged 45 to 65. Participants were divided into groups taking either 10 grams of creatine daily or a placebo, with some choosing to follow a structured exercise and diet program while others maintained their normal routines.

Findings indicated that even without a planned exercise program, those taking creatine gained approximately 1.1 kilograms (2.4 pounds) of lean tissue and showed improved strength in bench press and leg press tests. For participants who combined creatine with a low-calorie diet and regular resistance and aerobic exercise, the results were more pronounced: they gained nearly 1.4 kilograms (3 pounds) of lean tissue while simultaneously reducing fat mass and body fat percentage.

While the supplement improved strength and endurance time, researchers noted it did not provide additional improvements in aerobic capacity. The study highlights creatine's potential in combating sarcopenia, the progressive loss of muscle mass associated with aging.