# Creatine Built Muscle in Midlife Adults Even Without a Single Workout

*Effects of creatine supplementation with and without exercise and diet intervention on body composition, cognitive function, and markers of health in middle-aged and older adults.*

- **Evidence Level**: Moderate
- **Publication Types**: Journal Article, Randomized Controlled Trial
- **Journal**: Journal of the International Society of Sports Nutrition
- **Sample Size**: 64 healthy sedentary adults aged 45-65
- **Authors**: Chun J, Liu Y, Kibler GL, Lee H, Babakhani K, Rhoades N, Bivins I, Ko J, Dickerson B, Gonzalez DE, Sowinski RJ, Rasmussen CJ, Kreider RB
- **Published**: 2026-08-11
- **Topics**: creatine, muscle, cognition
- **DOI**: https://doi.org/10.1080/15502783.2026.2716273
- **Original Source**: https://pubmed.ncbi.nlm.nih.gov/42578920/

## Summary

Adults aged 45 to 65 took 10 grams of creatine daily for 12 weeks, either alone or alongside exercise and a weight-loss diet. Even the group that didn't train gained lean tissue, strength, and muscular endurance, plus small improvements in blood lipids, HbA1c, and some memory tests. Those who also exercised and dieted lost more body fat on top of that. The cognitive and blood marker results are early and the researchers call them exploratory.

## Practical Takeaway

This study suggests creatine may help midlife adults hold onto muscle, with or without training.

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