Without a single workout: The familiar supplement that builds muscle and improves memory

A controlled clinical trial found that creatine supplementation strengthened muscles and improved memory in older adults even without physical activity. Participants who combined training showed a sharper decrease in body fat percentage. Experts warn against online trends and emphasize that the results are not a substitute for a healthy lifestyle.

A controlled clinical trial published in the Journal of the International Society of Sports Nutrition challenges conventions: creatine supplementation was found to help preserve muscle mass, strengthen the body, and improve cognitive functions in older adults – even without strength training. The trial, conducted at Texas A&M University among 64 men and women aged 45 to 65 with a sedentary lifestyle, divided participants into groups receiving a placebo or a daily dose of ten grams of creatine for three months. Among the 26 participants who chose not to exercise at all, those who consumed creatine showed an increase in lean muscle tissue and improvement in chest press and leg press performance, along with higher scores in memory and concentration tests. Among the 38 participants who combined physical activity, the effect was more impressive: a greater reduction in body fat percentage, improved muscle endurance, and a significant increase in physical strength. Prof. Richard Kreider, the lead researcher, emphasized that this is the first study showing that adding the supplement to a training program produces a greater reduction in body fat than diet and exercise alone. However, Kreider chairs the scientific advisory committee of Alzchem, which supplied the supplements and funded part of the laboratory tests. Medical experts, including Dr. Jason Mitchell, temper the enthusiasm and note that the tested dose was unusual and equivalent to eating two kilograms of meat per day, and that there is no evidence that supplements can replace real training or halt degenerative diseases.