
The news
Texas A&M: muscle gained without the gym
+2.4 lb lean muscle
In a 2026 randomized, placebo-controlled trial, adults aged 45–65 who took creatine for 12 weeks gained about 2.4 lb of lean muscle — with no structured exercise program. Those who also exercised gained 3 lb and nearly doubled their strength gains vs placebo (leg press +34% vs +18%). Creatine fuels the building side. HMB is what the research says to add for the breakdown side.
Chun, Kreider et al., Journal of the International Society of Sports Nutrition, 2026












