Can creatine build muscle without exercise? A new study reveals the answer

Interest in supplements has come and gone over the years, but our interest in creatine for women has stayed, and for good reason. This is one of the most researched supplements in the world, and new studies show it can benefit ageing brains as much as muscles.

But each new study seems to come with a caveat: you need regular strength training (with challenging weights) to feel the difference, especially when it comes to building muscle.

However, a new study published in the Journal of the International Society of Sports Nutrition found that adults aged 45 to 65 who took creatine daily without following an exercise programme still increased muscle mass and strength.

Those who exercised regularly and took creatine daily saw even greater improvements.

The 12-week study, carried out by Texas A&M University, followed 64 healthy but sedentary adults. Participants were asked to choose whether to take part in a supervised training programme three times a week or not, and also asked to walk 10,000 steps on non-training days. In total, 38 people did the exercise routine, and 26 remained sedentary for the trial.

Each person was also randomly assigned either creatine or a placebo to take twice a day, but didn’t know which one they were taking.

The team found that the group taking creatine but not exercising gained around 2.4lbs (approx. 1 kg) of lean tissue by the end of the trial. They also increased their leg press and bench press strength. The exercising group saw an average increase of 3lbs (1.3kg) in lean tissue. They also improved their leg and bench press strength and increased time to exhaustion. The experts also found that this group lost body fat and reduced their body fat percentage.

Creatine was also associated with changes in some blood fats, glucose control and cognitive function. The authors say their results “may have important implications for middle-aged and older individuals seeking to reduce body fat while maintaining muscle mass and cognitive function”.

The study only used a small group of adults, but it was led by Dr Richard Kreider, who has studied creatine for more than three decades. Previous research indicates that creatine can offer health benefits for everyone, not just those who work out a lot.

Dr Kreider tells the website Medical News Today: “Creatine monohydrate increases energy in the muscle, and non-exercise physical activity and functional activities may increase correspondingly. If you feel better and daily activities are less demanding, you are more apt to do physical activity.”

However, the study was also limited, and more evidence suggests that doing regular strength training helps women reap the benefits of creatine. In this study, adults could choose whether or not to take part in the exercise programme. You could assume those who wanted to exercise might be healthier and more able to gain muscle and lose weight.

Dr Amir Khan is woman&home's resident GP. He's a big fan of the supplement. As well as being one of his go-to winter supplements, he says it's a "powerful ally for staying strong, independent, and sharp".

If you’re new to taking creatine, check with your doctor or pharmacist before incorporating it into your diet - especially if you have a history of kidney or liver disease.