The Claim
In adults aged 60–80 years, 12 weeks of low-dose creatine monohydrate supplementation (5 g/day) combined with supervised resistance training results in a 1.8 kg increase in lean mass, which is significantly greater than the 0.6 kg increase observed with resistance training alone.
What the research says
Supports is higher
Support is ahead, but a single strong opposing study can change this.
These are independent scores, not a percentage. Higher-grade studies count more, so a single strong opposing study can outweigh several weaker ones.
In adults aged 60 to 80, taking 5 grams of creatine monohydrate daily for 12 weeks while doing supervised resistance training leads to a 1.8 kg increase in lean mass, which is greater than the 0.6 kg increase seen with resistance training alone.
See the scientific wording
In adults aged 60–80 years, 12 weeks of low-dose creatine monohydrate supplementation (5 g/day) combined with supervised resistance training increases lean mass by approximately 1.8 kg, which is significantly greater than the 0.6 kg increase observed with resistance training alone, suggesting creatine enhances muscle mass gains during aging when paired with resistance exercise.
Taking creatine daily allows muscle cells to refill their energy stores faster during workouts, so the person can do more reps and sets without getting tired as quickly. This extra work triggers the muscles to build more protein and grow larger over time.
What the research says
1 studyFor older adults, taking 5 grams of creatine daily while doing strength training helped them gain about 1.2 kg more muscle than those who only did strength training. So yes, creatine helps build more muscle when you're older and lifting weights.
Score breakdown, mechanism chain, raw evidence, ideal studies needed & 1 supporting studies
Not medical advice. For informational purposes only. Always consult a qualified healthcare professional before making health decisions.