In 64 adults ages 45 to 65, daily creatine tracked more lean tissue, including in the group without a workout plan

What the research found

Study (12-week trial; journal supplement issue). Richard Kreider and colleagues at Texas A&M report in the Journal of the International Society of Sports Nutrition (2026; 23 supplement 1; doi 10.1080/15502783.2026.2716273; Texas A&M 18 September 2026; ScienceDaily 29 September 2026). Sixty-four healthy adults ages 45 to 65 finished. People chose whether to join a resistance-plus-aerobic plan three times a week plus a modest calorie deficit, or to stay out of that plan, and were then randomized to 10 grams of creatine monohydrate or placebo daily. In the no-plan group, creatine tracked about 2.4 pounds (1.1 kg) more lean tissue and higher leg-press and bench-press strength. In the plan group, creatine tracked nearly 3 pounds (1.4 kg) more lean tissue and a larger drop in body-fat percentage, while placebo showed little lean-tissue change, plus greater strength and longer time to exhaustion. Aerobic capacity did not rise beyond the plan itself. Choosing the plan was not randomized. The citation is a supplement issue, so this may be a meeting report rather than a full paper. A 2025 review by Kreider’s group of 685 trials found no significant difference in side-effect rates versus placebo; that is not a personal safety clearance. Educational notes. This is not a reason to start a 10-gram scoop for weight loss.

Evidence level: Clinical trial. This is among the stronger kinds of evidence, but one study rarely settles a question.

Read the original at Texas A&M University / Journal of the International Society of Sports Nutrition