Creatine helps muscle grow without even exercise, finds new study (Credits: Canva) Creatine has long been associated with gym sessions, weight training and athletes trying to squeeze out a little more strength from their workouts. But a new study is challenging the idea that its benefits necessarily depend on exercise. Research published in the Journal of the International Society of Sports Nutrition found that healthy adults who took creatine for 12 weeks gained lean tissue and improved muscular strength even when they did not participate in a structured exercise programme. The study included 64 healthy adults between 45 and 65 years old. Participants either remained in a non-exercise group or took part in a structured exercise and diet programme. Within those groups, participants were randomly assigned to receive either creatine monohydrate or a placebo. Read More: 12-Year-Old Dies After Collapsing At School: Can A Heart Attack Really Happen This Young? Those taking creatine consumed 10 grams a day, split into two 5-gram doses, for 12 weeks. Among participants who did not exercise, creatine supplementation was associated with an increase of roughly 1.1 kg (2.4 pounds) in lean tissue over the study period. They also recorded improvements in measures of strength, including leg press and bench press performance. That does not mean creatine can replace exercise. In fact, the study found that people who combined creatine with exercise generally experienced greater improvements in strength and muscular endurance. The researchers also found no significant improvement in aerobic capacity from creatine alone. Creatine is a naturally occurring compound involved in the body's energy system. It helps replenish adenosine triphosphate (ATP), the immediate energy source cells use for activities requiring rapid energy. Muscles store creatine largely in the form of phosphocreatine, which can help support repeated high-intensity efforts. But there is another important detail when interpreting the new findings: lean tissue is not synonymous with newly built contractile muscle. Creatine can increase water stored within muscle cells, particularly when supplementation begins. That means an increase in lean mass measured by body-composition techniques should not automatically be interpreted as the same thing as building a large amount of new muscle tissue. The researchers also looked at cognition. Some memory and processing-speed measures improved among people taking creatine, including participants who did not exercise. However, the researchers specifically described these individual cognitive findings as exploratory, meaning they need to be confirmed by future research. Creatine did not improve every cognitive test included in the study. There are also important limitations. The study was relatively small, lasted only 12 weeks and involved healthy adults aged 45–65, so the findings cannot automatically be applied to younger people, people with medical conditions or longer-term creatine use. For now, the study adds an intriguing piece to the growing evidence around creatine. It suggests that the supplement's effects may extend beyond helping people perform better during workouts, but exercise, adequate nutrition and resistance training remain central to building and maintaining muscle. Read More: Can Vaccinating Stray Dogs Really Stop Rabies In India? Experts Explain Simran covers books that start conversations, beauty insights, fashion moods, and stories that make people feel something. Off duty? You’ll find her c... View More