Creatine and muscle
Not yet reviewed by a human. 2 papers are in the library.
Graded Moderate · Double-blind randomized trial in 64 sedentary adults aged 45 to 65 over 12 weeks, though the sample was small and the cognitive and biomarker findings were exploratory.
Papers 2
- Creatine Built Muscle in Midlife Adults Even Without a Single WorkoutModeraten = 642026Journal of the International Society of Sports NutritionAdults aged 45 to 65 took 10 grams of creatine daily for 12 weeks, either alone or alongside exercise and a weight-loss diet. Even the group that didn't train gained lean tissue, strength, and muscular endurance, plus small improvements in blood lipids, HbA1c, and some memory tests. Those who also exercised and dieted lost more body fat on top of that. The cognitive and blood marker results are early and the researchers call them exploratory.
- Creatine Plus Lifting May Help Postmenopausal Women Keep Muscle and StrengthModeraten = 6082026Journal of the International Society of Sports NutritionLooking at seven trials in postmenopausal women, creatine combined with resistance training added small but real gains in lean mass and leg strength. The sweet spot was at least 5 grams a day paired with lifting. Lower doses without exercise did nothing, and bone density didn't budge either way. Side effects were mild and matched placebo.
How this map is computed
A mark's size is the number of papers we hold on that pairing. It is a count, not a weighting by study design or sample size.
The fill shows the strongest grade in the cell. One Strong paper among four Preliminary ones still fills it dark, so open the cell to see the rest.
Grades and verdicts are assigned by a named person, never by counting.
An empty cell is a finding: nobody in our library has run that trial yet.