Creatine

A single plain tub on an empty gym floor, morning light, no people

Creatine Without the Gym: What the 45–65 Evidence Actually Shows

A study published in August 2026 put creatine in front of a question the supplement industry has never been able to answer honestly: does it do anything for a person who is not training at all? The short answer is yes, a little, and the size of the “little” is the entire story. Adults aged 45 to 65 who took 10 grams of creatine monohydrate daily for twelve weeks gained roughly 2.4 pounds of lean tissue without following any exercise programme. They also got stronger on leg press and bench press. That was against placebo, so it is not a “they felt better” result. ...

Creatine After 40: Do You Actually Need It?

Creatine After 40: Do You Actually Need It? The Evidence, Not the Hype

Creatine is a strange case. It is simultaneously the most heavily researched supplement in the history of sports nutrition and the one most wrapped in folklore — the thing your gym buddy swears by and your brother-in-law swears will wreck your kidneys. Neither of them has read a study. Strip away the noise and creatine is boring in the best possible way. It’s a naturally occurring compound your body already makes (about a gram a day) and stores in muscle. Supplementing it just tops up the tank — and the tank is what powers every short, explosive effort you make, from the last grinding rep on a squat to the sprint up a flight of stairs. ...