Creatine at 45 to 65: more lean mass, even without training

What happened

Researchers at Texas A&M University, led by long-time creatine researcher Richard Kreider, published a 12-week trial in the Journal of the International Society of Sports Nutrition (online August 2026; university press release 18 September). 64 healthy adults aged 45 to 65 either followed a structured exercise and weight-loss diet programme or did not. Within each group they were randomly given 10 g of creatine monohydrate a day or a placebo. Who joined the exercise programme was not randomised.

• Without the programme, the creatine group gained about 1.1 kg of lean tissue and improved in leg press and bench press tests compared with placebo. The authors also report favourable changes in some blood-fat measures and a lower HbA1c.
• With exercise and diet, adding creatine gave larger strength gains and a bigger drop in body fat percentage than the programme alone.

The study was funded by the WoodNext Foundation through the Texas A&M Foundation.

What it means for you

• Read “lean tissue” carefully. It was measured by DXA, which counts water as well as muscle, and creatine pulls water into muscle cells. The trial was also small and short.
• 10 g is not the authorised dose. The UK and EU claims use 3 g of creatine a day; the claim for over-55s requires resistance training at least three times a week. 3 g of creatine means about 3.4 g of monohydrate.
• Training still matters most. The bigger gains came when creatine was added to exercise.
• If you have kidney disease or take medicines, ask your doctor before starting creatine. Creatine can also raise blood creatinine, which may look like a kidney problem in a routine test, so mention it before blood tests.

Information only, not medical advice. No brand or shop paid for this item.