So this August 2026 study has just been published showing that supplementing with Creatine (and no structured exercise program) increased strength and muscle mass.
(Reference, and a deal on creatine for you, are at the end of this.)
The Study
Here’s the TDLR:
12 Weeks
64 Participants (aged 45 to 65, avg age 54)
4 Groups:
No exercise + placebo.
No exercise + 10 g/day creatine.
Exercise/diet + placebo.
Exercise/diet + 10 g/day creatine
Note: 10g, not 3 or 5g, per day.
(I’ve written more about creatine for health aging here.)
Obv, you already know the Exercise/diet + 10 g/day creatine group got the best results in fat loss, muscle gain, strength improvements, etc.
That’s not the interesting part.
Interesting part 1:
The No exercise + 10 g/day creatine group gained over 1 kg of fat-free mass over the 12 weeks.
Interesting part 2:
And the authors report improvements in strength (bench press and leg press 1RMs) with no structured training program.
Interesting part 3:
There were cognitive improvements in both Creatine groups.
(Not so interesting if you’ve been following creatine research for the past 25 years.)
So who should be taking Creatine?
Your parents
Shift workers
Travelling athletes
Perimenopausal women
Anyone who is stressed
Etc.
Disclaimer
Even though it’s not a popular position, I still recommend cycling creatine.
My heuristic is that anything that is consumed in unnatural amounts could have unknown negatives.
But you’re an adult and can make your own mind up.
Chat soon,
Grant
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Reference
Chun J, et al. (2026). 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. Journal of the International Society of Sports Nutrition.