Daily creatine supplementation could help middle-aged and older adults preserve lean muscle mass, gain strength and support cognitive function, whether it's paired with exercise or not, according to a study published in the Journal of the International Society of Sports Nutrition.The 12-week study, conducted by researchers at Texas A&M University’s Exercise & Sport Nutrition Lab, evaluated 64 men and women ages 45 to 65.Participants were divided into non-exercise and exercise-plus-diet groups, then randomly assigned to take either 10 grams of creatine monohydrate per day — administered in two 5-gram doses — or a placebo.ONE MUSCLE PROTEIN MAY HOLD THE KEY TO STAYING STRONGER AS YOU AGE, STUDY FINDSCreatine is a naturally occurring compound that helps cells regenerate adenosine triphosphate (ATP), the primary energy source for cellular activity in both muscle and brain tissue, according to Cleveland Clinic.Creatine monohydrate is a dietary supplement that helps muscles produce quick energy during activities like strength training.A 12-week study in the Journal of the International Society of Sports Nutrition found that taking 10 grams of creatine monohydrate daily helped middle-aged and older adults increase lean muscle mass and strength.(iStock)Adults naturally lose muscle mass and strength as they age, a condition known as sarcopenia.
While dieting can accelerate that muscle loss, the new study found that creatine monohydrate helped counter the effect.FITNESS EXPERT REVEALS 6 THINGS PEOPLE OVER 35 SHOULD DO AFTER WORKOUTS TO STAY STRONGAdding creatine to an exercise and diet intervention resulted in greater reductions in body fat percentage, better preservation of lean body mass, and marked improvements in upper- and lower-body strength compared to a placebo.Even among participants who did not engage in exercise or dietary changes, daily creatine supplementation increased lean tissue mass and improved muscular strength and endurance, according to the...