Study Claims Creatine Builds Muscle and Memory Without Exercise

A new clinical study published in the Journal of the International Society of Sports Nutrition has revealed that creatine supplementation can help preserve muscle mass, strengthen the body, and improve cognitive functions in middle-aged adults even without resistance training. Conducted at Texas A&M University among individuals aged 45 to 65, the double-blind trial divided 64 sedentary men and women into groups receiving a placebo or a high daily dose of 10 grams of creatine for three months.

Participants were given the choice to combine an exercise routine and a nutritional plan or remain passive. Out of 26 participants who chose not to exercise at all, those consuming creatine showed an increase in lean muscle tissue and improved performance in chest press and leg press tests compared to the control group, alongside higher scores in memory and concentration assessments.

Among the 38 participants who incorporated physical activity, the effects were significantly more pronounced, showing greater body fat reduction, improved muscle endurance, and a substantial increase in physical strength. Lead researcher Professor Richard Kreider emphasized that this is the first study to show that adding the supplement to an exercise program produces greater body fat reduction than diet and exercise alone.

Medical experts have urged caution despite the enthusiasm. Dr. Jason Mitchell, a senior medical director at Geisinger, noted that the tested dosage was exceptionally high, equivalent to eating two kilograms of meat per day, and stressed that there is currently no proof supplements can replace real workouts or prevent neurodegenerative diseases such as dementia.