A new 12-week study from Texas A&M University found that creatine monohydrate helped middle-aged adults aged 45 to 65 gain muscle mass and strength even without a structured exercise program. Participants taking 10 grams of creatine daily gained roughly 2.4 pounds of lean tissue and improved leg press and bench press strength compared to a placebo group. Among those who did combine creatine with resistance and aerobic training three times per week, gains were even larger. Notably, the creatine-plus-exercise group also lost body fat while adding lean tissue, a combination that is difficult to achieve. Researchers describe this as the first study showing creatine can reduce body fat percentage beyond what exercise and diet alone accomplish. The findings strengthen creatine's case as a muscle-preservation tool during aging.
