A 12-week Texas A&M study of adults aged 45 to 65 found that taking 10 grams of creatine daily increased lean tissue and strength without any structured exercise program. Non-exercising participants taking creatine gained about 2.4 pounds of lean tissue and improved their press strength compared to a placebo group. Those who combined the supplement with resistance training and a calorie deficit saw even larger gains in muscle mass and fat loss.
The findings suggest creatine's utility extends well beyond athletic performance into general aging and metabolic health. However, the study involved a relatively small group of 64 people over a short window, and the 10-gram daily dose is higher than the standard maintenance amount typically recommended. We still need longer-term data to understand how daily supplementation affects kidney function and body composition over decades of life.
more: https://www.sciencedaily.com/releases/2026/09/260928100547.htm
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