EthiopiaCreatine Builds Muscle Without Exercise
A new study suggests that creatine supplements can help build muscle even without a structured workout routine, with participants gaining about 2.4 pounds of lean muscle over 12 weeks. The finding is particularly relevant for middle-aged adults who are at risk of losing muscle mass due to aging.
Global Newsflix 2 min read
Researchers at Texas A&M University conducted a 12-week trial involving 64 healthy, sedentary adults aged 45-65. The participants were randomly assigned to take either a creatine supplement or a placebo twice a day, and were given the option to participate in a supervised training program.
The results showed that participants who took creatine without exercising gained about 2.4 pounds of lean muscle, while those who took creatine and exercised gained about 3 pounds of lean tissue. This suggests that creatine may have a muscle-building effect even without exercise.
Creatine is a naturally occurring acid that the body uses to support energy production in cells, particularly in areas with higher energy demand such as the muscles and brain. It is present in meat and fish, and can also be made by the body from certain amino acids.
The study's findings are significant because aging is associated with a gradual loss of muscle mass, a condition known as sarcopenia. While diet and exercise can help mitigate this loss, the study suggests that creatine supplements may also be beneficial.
Jacob Zemer, a New York-based fitness coach, said that the fact that creatine can increase lean muscle mass even without exercise is remarkable, especially as people age. He noted that daily creatine supplementation can help middle-aged and older adults preserve lean muscle mass, gain strength, and support cognitive function.
The study's results are consistent with previous research showing that creatine supplementation can improve muscle mass when combined with strength training. However, this study suggests that creatine may have benefits even for those who do not engage in regular exercise.
The researchers instructed participants to follow an American Heart Association-guided diet, and to walk 10,000 steps a day on non-training days. The study was published in the Journal of the International Society of Sports Nutrition.
Key facts
- Creatine supplements can help build muscle even without exercise
- Participants gained about 2.4 pounds of lean muscle over 12 weeks
- Creatine is a naturally occurring acid that supports energy production in cells
- Aging is associated with a gradual loss of muscle mass, known as sarcopenia
Three perspectives
Neutral
The study's findings suggest that creatine supplements may be beneficial for middle-aged adults who are at risk of losing muscle mass due to aging. However, more research is needed to confirm the results and to understand the long-term effects of creatine supplementation. As with any supplement, it is essential to consult with a healthcare professional before starting creatine.
Positive
The study's results are a promising development for those looking to maintain muscle mass and strength as they age. Creatine supplements may offer a convenient and effective way to support muscle health, even for those who do not have time for regular exercise. This could have significant benefits for overall health and wellbeing, particularly for older adults.
Negative
Some experts may be concerned that the study's findings could lead to over-reliance on supplements rather than a balanced diet and regular exercise. Additionally, the long-term effects of creatine supplementation are not yet fully understood, and more research is needed to confirm the safety and efficacy of creatine for muscle building.
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