Nisha Pandey

Health and Me

Think Creatine Only Boosts Performance? New Study Suggests It May Also Help Build Muscle Without Exercise

Most athletes and gym-goers cannot help but boast about the many benefits of <span>creatine</span>. When it comes to boosting performance and supporting muscle growth, this supplement is trusted often. 

But a new study suggests that creatine may also have benefits when you are out of the gym. But the researchers caution that it does not mean that creatine can replace exercise, especially strength training. 

Researchers at <span>Texas A&amp;M University</span> found that adults who took creatine gained lean tissue and improved muscle strength even when they did not follow a structured exercise programme. The 12-week study was published in the <em>Journal of the International Society of Sports Nutrition</em>.

<h2>Could Creatine Help Build Muscle?</h2>

The study is based on 64 healthy adults aged 45 to 65 who completed the 12-week intervention. Participants were divided into exercise and non-exercise groups and were randomly assigned to take either 10 grams of <a href="https://www.healthandme.com/fitness/six-warning-signs-your-gym-routine-is-doing-more-harm-than-good-article-156223002" data-type="tilCustomLink">creatine monohydrate</a> or a placebo every day.

The exercise group followed resistance and aerobic training three times a week, while the other participants did not follow a structured exercise programme.

Among those who did not exercise, those taking creatine gained about 2.4 pounds (1.1 kg) of lean tissue over 12 weeks. They also improved their leg and bench-press strength. Those who combined creatine with exercise saw even greater improvements in strength. 

Creatine occurs naturally in the body and helps cells produce energy. Most of the body's creatine is stored in skeletal muscle, where it helps regenerate ATP, the main source of energy for the cells. 

This is one reason creatine has traditionally been associated with better performance during short, <a href="https://www.healthandme.com/fitness/delaying-exercise-health-check-ups-and-better-sleep-heres-the-long-term-health-cost-article-156003412" data-type="tilCustomLink">intense exercise</a>. The researchers believe its ability to support cellular energy may also help preserve or even increase lean tissue, especially in middle-aged adults.

Also read: <a href="https://www.healthandme.com/fitness/21-in-80-weeks-lancet-study-finds-lillys-retatrutide-delivers-one-of-the-biggest-weight-losses-ever-article-156249026" data-type="tilCustomLink">21% In 80 Weeks: Lancet Study Finds Lilly’s Retatrutide Delivers One Of The Biggest Weight Losses Ever</a> 

<h2><span rel="noindex">Creatine &amp; Weight Loss</span> </h2>

The study also studied whether creatine could help people preserve muscle while <a href="https://www.healthandme.com/fitness/can-you-really-lose-5-kg-in-a-week-with-just-4-minutes-of-exercise-japans-viral-workout-explained-article-156030765" data-type="tilCustomLink">losing weight</a>. 

Participants following the exercise and low-calorie diet who took creatine gained nearly 3 pounds of lean tissue while reducing fat mass. 

The exercise and diet group taking placebo showed little change in lean tissue. Creatine was also associated with a greater reduction in body fat percentage. This could be relevant during weight loss, when some muscle loss may occur along with fat loss.

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<h2>No, Creatine Will Not Replace Exercise </h2>

The small study is lasted only 12 weeks and also involved healthy adults aged 45 to 65, so the results cannot be applied to younger people, older adults with health conditions, or other people with muscle disorders. 

The findings are also somewhat different from the much larger body of evidence showing that creatine's most established benefits occur when it is combined with resistance training. 

Maintaining muscle becomes crucial with age. <a href="https://www.healthandme.com/fitness/thin-outside-fat-inside-why-a-slim-body-may-still-hide-metabolic-health-risks-article-156046113" data-type="tilCustomLink">Loss of muscle mass</a> and strength can affect mobility and physical function. The Texas A&amp;M researchers say the findings add to growing interest in creatine as a tool for healthy ageing and maintaining muscle.

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Most athletes and gym-goers cannot help but boast about the many benefits of creatine. When it comes to boosting performance and supporting muscle growth, this supplement is trusted often. But a new study suggests that creatine may also have benefits when you are out of the gym. But the researchers caution that it does not mean that creatine can replace exercise, especially strength training. Researchers at Texas A&M University found that adults who took creatine gained lean tissue and improved muscle strength even when they did not follow a structured exercise programme. The 12-week study was published in the Journal of the International Society of Sports Nutrition.Could Creatine Help Build Muscle?The study is based on 64 healthy adults aged 45 to 65 who completed the 12-week intervention. Participants were divided into exercise and non-exercise groups and were randomly assigned to take either 10 grams of creatine monohydrate or a placebo every day.The exercise group followed resistance and aerobic training three times a week, while the other participants did not follow a structured exercise programme.Among those who did not exercise, those taking creatine gained about 2.4 pounds (1.1 kg) of lean tissue over 12 weeks. They also improved their leg and bench-press strength. Those who combined creatine with exercise saw even greater improvements in strength. Creatine occurs naturally in the body and helps cells produce energy. Most of the body's creatine is stored in skeletal muscle, where it helps regenerate ATP, the main source of energy for the cells. This is one reason creatine has traditionally been associated with better performance during short, intense exercise. The researchers believe its ability to support cellular energy may also help preserve or even increase lean tissue, especially in middle-aged adults.Also read: 21% In 80 Weeks: Lancet Study Finds Lilly’s Retatrutide Delivers One Of The Biggest Weight Losses Ever Creatine & Weight Loss The study also studied whether creatine could help people preserve muscle while losing weight. Participants following the exercise and low-calorie diet who took creatine gained nearly 3 pounds of lean tissue while reducing fat mass. The exercise and diet group taking placebo showed little change in lean tissue. Creatine was also associated with a greater reduction in body fat percentage. This could be relevant during weight loss, when some muscle loss may occur along with fat loss.                      No, Creatine Will Not Replace Exercise The small study is lasted only 12 weeks and also involved healthy adults aged 45 to 65, so the results cannot be applied to younger people, older adults with health conditions, or other people with muscle disorders. The findings are also somewhat different from the much larger body of evidence showing that creatine's most established benefits occur when it is combined with resistance training. Maintaining muscle becomes crucial with age. Loss of muscle mass and strength can affect mobility and physical function. The Texas A&M researchers say the findings add to growing interest in creatine as a tool for healthy ageing and maintaining muscle.

think creatine only boosts performance? new study suggests it may also help build muscle without exercise

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