Study finds 10 grams of creatine per day added 2.4 pounds (1 kilogram) of lean mass in 12 weeks without exercise.
Creatine alone also improved:
- Muscular strength
- Muscular endurance
- Cognitive processing speed
- Delayed memory recall
- Episodic memory
- HbA1c
- Triglycerides
- HDL cholesterol
- VLDL cholesterol
Combining creatine with exercise produced even greater physical gains and additional improvements in memory and cognitive processing.
Some of the increase in lean mass may reflect increased intracellular water from creatine, not solely new muscle tissue.
[Via: @NicHulscher]