Creatine and Protein: Muscle Preservation in Aging

Recent studies show creatine supplementation helps middle-aged and older adults preserve or gain muscle mass and strength, even without structured exercise. Separately, a large analysis found that combining resistance training with higher protein intake improves muscle mass, strength, and function i

What is established so far

• Creatine alone supports muscle and strength gains in middle-aged/older adults without exercise
• 12-week studies confirm creatine’s effectiveness for lean muscle preservation and cognitive support
• Combining resistance training with higher protein intake enhances muscle health in older adults
• Both approaches target age-related muscle loss but through different mechanisms