BotswanaCreatine Builds Muscle Without Exercise
A new study suggests that creatine supplements can help build muscle even without exercise, with participants gaining about 2.4 pounds of lean muscle over 12 weeks. This finding could be particularly relevant for people aged 45-65, who naturally lose muscle mass as they age.
Global Newsflix 2 min read
Researchers at Texas A&M University conducted a 12-week trial with 64 healthy, sedentary adults aged 45-65. The participants were randomly assigned to take either a creatine supplement or a placebo twice a day.
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.
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 muscles and brain.
The body can make creatine from three amino acids - L-arginine, glycine, and L-methionine - which are found in foods such as nuts, seeds, legumes, and mushrooms.
Jacob Zemer, a New York-based fitness coach, said that daily creatine supplementation could help middle-aged and older adults preserve lean muscle mass, gain strength, and support cognitive function, whether or not they exercise.
The study's findings could be significant for people who do not regularly exercise, as losing muscle mass is a bigger concern for this group.
Creatine has been shown to improve muscle mass when taken alongside strength training, but this new study suggests it may have a muscle-building effect even without exercise.
Key facts
- Creatine supplements can help build muscle even without exercise.
- Participants in the study gained about 2.4 pounds of lean muscle over 12 weeks.
- Creatine is a naturally occurring acid that supports energy production in cells.
- The body can make creatine from three amino acids found in foods such as nuts and seeds.
Three perspectives
Neutral
The study's findings suggest that creatine supplements could be beneficial for people who do not regularly exercise, but more research is needed to confirm the results. As people age, they naturally lose muscle mass, and creatine may be a useful tool in preventing this loss.
Positive
The study's results are promising for people who want to build muscle without exercising, and creatine supplements could be a useful addition to a healthy lifestyle. Jacob Zemer, a fitness coach, believes that daily creatine supplementation could have a range of benefits, including preserving lean muscle mass and supporting cognitive function.
Negative
Some people may be concerned about the potential risks of taking creatine supplements, particularly if they are not exercising regularly. The study's findings are based on a relatively small group of participants, and more research is needed to fully understand the effects of creatine on muscle mass.
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