Clinical trial · Supplements / medicine · 10 Sept 2026
Ten grams of creatine a day raised lean mass in sedentary adults 45–65, even without a gym plan
Source: Journal of the International Society of Sports Nutrition
What the research found
Study (randomized, double-blind). Jisun Chun, Richard Kreider and Texas A&M colleagues report in the Journal of the International Society of Sports Nutrition on 64 sedentary adults aged 45–65 (mean 54.5; 40 women, 24 men) who first chose a non-exercise or exercise-plus-diet arm, then received 10 g/day creatine monohydrate (2×5 g) or maltodextrin for 12 weeks. Without training, creatine increased DXA lean tissue (~1.1 kg), strength, and muscular endurance, with exploratory shifts in selected lipids, HbA1c, and memory tests. Exercise-plus-diet plus creatine cut body-fat percentage more. Self-selected arms; not a disease treatment. Educational supplement notes, not medical advice.
Evidence level: Clinical trial. This is among the stronger kinds of evidence, but one study rarely settles a question.
Read the original at Journal of the International Society of Sports Nutrition
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