Creatine Plus Lifting May Help Postmenopausal Women Keep Muscle and Strength
Based on: Creatine monohydrate for lean mass, strength, and bone density in postmenopausal women: a systematic review and meta-analysis.
Looking 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.
Key Insight
This study suggests postmenopausal women may benefit from creatine when paired with resistance training.
Original Paper
Naddafha S, Antonio J, Kreider RB, Stout JR
Disclaimer: Research summaries are provided for informational purposes only and do not constitute medical advice. Always consult a qualified healthcare professional before making changes to your health routine.