Creatine May Help Protect Lean Mass During Weight Loss

Cutting calories can help lower body fat, but it may also reduce tissue the body needs. For people in middle age, preserving strength while trimming fat is an important priority.

According to new research, creatine could help when paired with an exercise and weight-loss plan.

Researchers at Texas A&M University tracked adults ages 45 to 65 for 12 weeks. The study was published in the Journal of the International Society of Sports Nutrition, and Dr. Richard Kreider led the work.

Sixty-four people completed the trial. Some took part in a program that combined resistance training, aerobic exercise and a modest calorie cut, while others did not join the program.

Within each group, participants were randomly assigned to receive either creatine monohydrate or a placebo. The creatine dosage was 10 grams a day, and the exercise sessions were held three times per week.

Creatine supports the body’s energy supply, especially during brief, intense activity. It is made naturally in the body and is also found in meat and fish. Because it has long been used in sports, scientists have been studying whether it may also benefit older adults.

Among participants following the exercise and diet plan, those who took creatine added nearly three pounds of lean tissue while losing fat mass. Those who received the placebo showed little change in lean tissue. The creatine group also recorded a larger drop in body-fat percentage.

That percentage should be interpreted carefully. It can decline because lean tissue increases as well as because fat is lost, so the findings do not prove that creatine directly burns fat.

Strength improvements were also greater with creatine during the program, along with gains in some endurance tests. Even so, creatine did not boost aerobic fitness beyond what exercise alone produced. In this study, its main advantages were tied more closely to muscle performance.

People who took creatine without joining the program gained about 2.4 pounds of lean tissue and improved some strength measures. The result was notable, but lean-tissue measurements are not the same as directly measuring new muscle growth.

Overall, the study provides encouraging evidence that creatine may help support fat loss efforts while preserving strength. The clearest comparisons are between creatine and placebo within each group, since exercise participation itself was not randomly assigned.

The small sample size and short follow-up period limit how far the findings can be extended. A creatine manufacturer provided the supplements and helped fund some tests, although the paper says sponsors did not collect, analyze or interpret the data. More independent research would be needed to confirm whether the benefits carry over into everyday function over time.

Source: Texas A&M University.