From PhillyVoice · · 1m 40s
Creatine Boosts Muscle Without Exercise
Creatine helps build muscle strength without exercise, new study shows.
In brief
Creatine helps build muscle strength without exercise, new study shows. A 12-week study found creatine supplements increased lean muscle mass by 2.4 pounds in non-exercising adults. Originally reported by PhillyVoice.
Creatine Study Finds Muscle Gains
A 12-week study shows creatine supplements help build lean muscle mass without exercise.
“Creatine may even help build lean muscle and strength in people who do not exercise, a small, new study suggests.”
Study Participants Split
64 healthy adults ages 45 to 65 were divided into two groups: one with exercise and diet, the other without.
“The research, conducted over a 12-week period, involved 64 healthy adults ages 45 to 65.”
Non-Exercise Group Gains
People not in the exercise group but taking creatine gained 2.4 pounds of lean tissue over 12 weeks.
“People who were not in the exercise group but who were taking creatine gained about 2.4 pounds of lean tissue over the course of the study.”
Strength Improvements
Non-exercising creatine users saw better leg and bench press ability without working out.
“People in that group also saw improvements in leg and bench press ability, even without working out.”
Exercise Group Results
People in the exercise program who took creatine added 3 pounds of lean tissue and lost body fat.
“People in that group who also took creatine added about 3 pounds of lean tissue and lost body fat over the 12 weeks.”
Exercise Group Gains
The exercise group with creatine had greater strength gains than non-exercising creatine users.
“They also had even greater gains in leg and bench press ability than people who took creatine but did not exercise.”
Time to Exhaustion
Creatine users with exercise extended resistance training time before fatigue.
“Additionally, the group that took creatine combined with exercise were able to extend how long they could resistance train before having to stop due to fatigue, which is called time to exhaustion.”
Aerobic Performance
Creatine did not improve aerobic performance for most users.
“Creatine did not seem to benefit people's aerobic performance.”
Creatine Basics
Creatine is a natural energy source for muscles, produced by the liver, kidneys and pancreas.
“Creatine is a natural source of energy that fuels muscles, especially during exercise.”
Creatine Safety
Creatine supplements are not FDA regulated, but 3 to 5 grams daily is generally safe for adults.
“Creatine supplements are not regulated by the FDA, but generally taking 3 to 5 grams a day is safe to help build muscle strength, experts say.”
Creatine Sources
Red meat, fish and animal milk contain creatine, but many people don't get enough through diet.
“Red meat, fish and animal milk all contain creatine, but many people do not get a sufficient amount through their diets, the Cleveland Clinic says.”
Creatine Risks
People with diabetes, kidney or liver disease should consult a healthcare provider before taking creatine.
“People who are breastfeeding or who have diabetes or kidney or liver disease are advised to consult a healthcare provider before taking creatine supplements.”
What it means
A 12-week study found creatine supplements increased lean muscle mass by 2.4 pounds in non-exercising adults.
