Key Points
- Creatine + HMB improved multiple strength and endurance measures
- Strength gains occurred mostly without increases in muscle mass
- Fat mass decreased slightly
- Placebo produced minimal or no improvements despite identical training
Study Overview
Thirty physically active older adults (≥60 years; 20 men, 10 women) completed a randomized crossover trial with two 6-week phases separated by a 3-week washout.
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Interventions:
- Placebo: 6 g inulin for 6 weeks
- Creatine + HMB: 3 g/day creatine + 3 g/day HMB for 6 weeks
- Training: All participants completed a structured Integral Physical Conditioning (IPC) program (4 sessions/week), including strength, power, HIIT, and circuits.
Researchers measured body composition (BIA) and a full battery of functional strength tests, including grip strength, leg/back strength, arm flexion, 30-second curls, push-ups, crunches, and an isometric pull-up hold.
Strength Increased Substantially
Participants consistently performed better on almost every strength and endurance test after taking creatine + HMB.
"Participants in the CRE+HMB group showed substantial improvements in all strength and endurance tests, with increases in grip strength, leg and back strength, and arms flexion strength."
For example:
- Grip strength: 33.90 → 36.96 kg
- Leg/back strength: 85.62 → 106.81 kg
- Arm flexion strength: 39.26 → 50.97 kg
- Dumbbell flexion (30 s): 28.2 → 39.83 reps
- Crunches (30 s): 26.33 → 34.93 reps
- Push-ups (30 s): 14.93 → 21.83 reps
- Isometric pull-up hold: 15.01 → 21.09 s
In contrast:
"Conversely, the placebo group showed minimal or no improvement; in some cases, performance remained stable or tended to decline slightly post-intervention."
Strength Gains Came From Neuromuscular Improvements
Because muscle size didn't change, the improvements likely came from better communication between nerves and muscles, called neuromuscular adaptations.
"These improvements were largely independent of changes in skeletal muscle mass or sarcopenia-related indices… findings suggest that functional enhancements are driven not only by muscle hypertrophy but also by neuromuscular adaptations."
Strength gains occurred independent of changes in skeletal muscle mass. This means participants became stronger by moving better, recruiting more muscle fibers, and generating force more efficiently. Research on creatine supplementation has demonstrated benefits beyond muscle performance, including cognitive support and neuroprotection, suggesting that creatine's effects on neuromuscular communication may extend to broader neurological function.
Exercise Alone Was Not Enough
Although everyone completed the same exercise program, only the creatine + HMB phase produced meaningful progress.
"The placebo group exhibited minimal or no improvement; in some cases, performance remained stable or tended to decline slightly post-intervention."
This shows creatine + HMB amplified the benefits of training.
Conclusion
This study demonstrates that creatine + HMB meaningfully improves functional strength and endurance in active older adults, even when muscle mass does not significantly change.
"The primary finding was that CRE+ HMB supplementation significantly improved multiple functional strength outcomes in physically active older adults."
"Notably, these improvements were largely independent of changes in skeletal muscle mass, indicating that neuromuscular and functional adaptations were the predominant contributors."
Paired with a structured training program, this combination appears to provide a promising strategy for preserving independence, improving physical function, and supporting healthy aging in adults over 60. Understanding the role of functional capacity in healthspan provides important context for why interventions that enhance strength and neuromuscular efficiency—even without increasing muscle mass—can significantly impact longevity and quality of life.
