Summarized by Masters of Longevity from Lifespan.io.
Reports a 12-week randomized supplementation study testing high-dose creatine monohydrate effects on body composition and strength in middle-aged adults with and without a diet-plus-exercise program.
Key Takeaways
- Creatine at 10 g daily was tested over 12 weeks in middle-aged adults alongside randomized supplement allocation.
- Exercise plus creatine reduced body-fat percentage by about 3.24% versus 1.87% with exercise plus placebo.
- Exercise plus creatine increased leg-press maximum by ~34% and bench-press maximum by ~23% versus smaller placebo gains.
