Creatine supplementation and aging -
There is even now compelling evidence that creatine supplementation can help mitigate the symptoms of, or even help prevent, concussion. There are many different formulas used for creatine dosing, but one common strategy is as follows:.
Think of the loading dose as an initial boost to jumpstart your muscle creatine levels. After that boost, all you need is to maintain your high levels of creatine, and continuing to take high doses has no added benefit which is why it is not recommended.
Whilst the loading period is popular, it is likely that a low dose taken daily g will ultimately prove just as effective, and with less likelihood for side effects, which commonly occur during the loading phase.
Andy Reed at the Banff Sport Medicine clinic says he adds 5g to his morning coffee as a creative way to get his daily dose Importantly, almost all research about creatine is in the form of creatine monohydrate , so the benefits and risks of any other forms of creatine are not clear.
The only consistent effect is that there is sometimes unexpected weight gain 2. This tends to come from water weight, meaning water is added to the muscles alongside the creatine.
This occurs more frequently during the high dose loading period. Any other risks or case studies of adverse effects that come up in popular media have been refuted by rigorous scientific reports 2.
Creatine also has promising cognitive benefits including benefits to memory. The recommended dose begins with a short loading phase followed by a smaller-dose maintenance phase, but it is likely that daily low doses in the range of g for most adults will provide just as much benefit.
Desmond Young , Masters of Science, Faculty of Kinesiology, Sport, and Recreation, University of Alberta. Candow DG, Forbes SC, Kirk B, Duque G.
Current Evidence and Possible Future Applications of Creatine Supplementation for Older Adults. Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine.
J Int Soc Sports Nutr. Kreider R, Jung Y. Creatine supplementation in exercise, sport, and medicine. J Exerc Nutr Biochem. Devries M, Phillips S. Creatine Supplementation during Resistance Training in Older Adults—A Meta-analysis. Med Sci Sports Exerc. Stares A, Bains M.
The Additive Effects of Creatine Supplementation and Exercise Training in an Aging Population: A Systematic Review of Randomized Controlled Trials. J Geriatr Phys Ther. Among these studies there was a large amount of heterogeneity with regards to the duration of the intervention 12 weeks to 1 year , frequency of exercise per muscle per week 1.
Two studies reported beneficial effects on at least one marker of bone biology in the creatine plus resistance training group compared to resistance training and placebo [ 18 , 26 ], while the other 3 reported no effects [ 25 , 27 , 28 ].
Table 1. Study characteristics and outcomes of research examining the influence of creatine with a resistance training program on bone. All studies reporting on compliance were comparable between the creatine and placebo conditions [ 18 , 25 — 27 ].
Average compliance to the exercise interventions ranged from 75 to Only one study did not report compliance, however, compliance was monitored [ 28 ].
Four studies [ 18 , 25 , 27 , 28 ] reported no adverse effects of the experimental intervention. Gualanao et al. Chilibeck et al. Seven participants reported adverse events compared to only 4 in the placebo group. Five participants reported mild gastrointestinal adverse events i.
Of note, there were no serious adverse events reported from creatine supplementation. One study had a rigorous experimental design and was considered low risk [ 26 ].
Four trials [ 18 , 25 , 27 , 28 ] were either unclear or did not report on various other potential biases and were considered to be moderate risk Figure 2.
No studies reported changes in forearm BMD. Figure 3. Meta-analyses of creatine and resistance training studies on A lumbar spine, B hip, C femoral neck, and D whole body bone mineral density.
There is evidence from individual studies that creatine supplementation and resistance training increase properties of aging bone Table 1 , however, our meta-analysis failed to show a greater effect from creatine on BMD compared to placebo.
The five studies included in our review had relatively low sample sizes and therefore lacked statistical power individually. Performing a meta-analysis enabled us to determine with greater statistical power whether creatine has a beneficial effect on BMD in aging adults.
Despite the greater statistical power, our meta-analysis revealed that creatine in combination with resistance training provided no evidence of benefit on whole body, lumbar spine, hip, or femoral neck BMD compared to resistance training alone. Mechanistically, creatine supplementation can potentially influence bone turnover both indirectly and directly.
Indirectly, creatine can enhance muscle mass and strength adaptations following resistance training [ 16 ] and thus increase the pull on bone [ 18 ]. These changes in arm bone mineral content were significantly correlated with changes in arm lean tissue mass [ 18 ].
With respect to the current meta-analysis, all of the included studies found either an enhanced muscle mass [ 25 , 27 , 28 ] or strength [ 18 , 26 , 28 ] in the creatine group compared to placebo.
However, based on the meta-analysis, these adaptations did not translate to greater BMD. Bone cells rely on adenosine triphosphate rephosphorylation via the creatine kinase reaction [ 19 ]. Creatine added to a low serum culture medium increased metabolic activity and differentiation of osteoblasts cells [ 20 ], which inhibit osteoclast activity and decrease bone resorption [ 21 ].
In human studies, urinary excretion of cross-linked n-telopeptides of Type I collagen decreased following creatine consumption [ 22 , 23 ], suggesting possible anti-catabolic bone effects. However, these biological plausible mechanisms did not result in improved BMD.
In regards to bone mineral and strength there is evidence from individual studies suggesting a possible beneficial effect.
Both studies using relative dosing found significant effects of creatine on bone mineral. Another methodological difference between studies finding a positive effect compared to no effect of creatine was frequency of training 3 days vs.
Studies utilizing higher frequency of training found positive effects. Future research is required to directly compare higher and lower frequencies with and without creatinine.
Other methodological differences included participants' characteristics osteopenic, postmenopausal, older healthy adults which may have impacted the findings of the meta-analysis. Lastly, study duration ranged from 12 to 52 weeks. A potential limitation of our inclusion criteria was including studies of 3 months duration.
The only study investigating BMD in older adults with creatine and resistance over 9 months found positive effects on bone compared to placebo [ 26 ].
These methodological differences may have masked the potential effect of creatine on bone mineral in older adults. As such, future research is warranted to further elucidate the optimal dose, training frequency, and study duration. A potential limitation of the present meta-analysis is the high risk of bias Figure 2.
Only one study demonstrated a low risk of bias [ 18 ]. These biases may have led to the equivocal findings. Future research utilizing rigorous methodology is recommended.
There is a limited number of RCTs examining the effects of creatine supplementation and resistance training on bone in older adults. Our meta-analyses revealed no effect on whole body, hip, femoral neck, or lumbar spine BMD when comparing creatine and resistance training compared to resistance training alone.
Interestingly, only the studies which used a resistance training frequency of 3 times per muscle group per week in combination with a relative dosing of creatine supplementation found a beneficial effect compared to resistance training alone. SF, DC, PC: contributed to the conception, design, analysis, interpretation of the work, as well as drafted, revised, and edited the manuscript.
The authors declare that the research was conducted in the absence of any commercial or financial relationships that could be construed as a potential conflict of interest. Tarride JE, Guo N, Hopkins R, Leslie WD, Morin S, Adachi JD, et al. The burden of illness of osteoporosis in Canadian men.
J Bone Miner Res. doi: PubMed Abstract CrossRef Full Text Google Scholar. Hopkins RB, Burke N, Von Keyserlingk C, Leslie WD, Morin SN, Adachi JD, et al. The current economic burden of illness of osteoporosis in Canada. Osteoporos Int. Bonaiuti D, Shea B, Iovine R, Negrini S, Robinson V, Kemper HC, et al.
Exercise for preventing and treating osteoporosis in postmenopausal women. Cochrane Database Syst Rev. CrossRef Full Text Google Scholar. Howe TE, Shea B, Dawson LJ, Downie F, Murray A, Ross C, et al. Johnell O, Kanis J. Epidemiology of osteoporotic fractures. Martyn-St James M, Carroll S.
A meta-analysis of impact exercise on postmenopausal bone loss: the case for mixed loading exercise programmes. Br J Sports Med. Wyss M, Kaddurah-Daouk R. Creatine and creatinine metabolism. Physiol Rev. Candow DG, Chilibeck PD. Timing of creatine or protein supplementation and resistance training in the elderly.
Appl Physiol Nutr Metab. Gualano B, Rawson ES, Candow DG, Chilibeck PD. The effects of age on kinetics of oxygen uptake and phosphocreatine in humans during exercise. Exp Physiol ;83 1 : — Chilibeck PD, Vatanparast H, Pierson R, Case A, Olatunbosun O, Whiting SJ et al.
Effect of exercise training combined with isoflavone supplementation on bone and lipids in postmenopausal women: A randomized clinical trial. J Bone Min Res ;28 4 : — Article CAS Google Scholar. Dalbo VJ, Roberts MD, Lockwood CM, Tucker PS, Kreider RB, Kerksick CM.
The effects of age on skeletal muscle and the phosphocreatine energy system: can creatine supplementation help older adults. Dyn Med ;8 1 Deschenes MR. Effects of aging on muscle fibre type and size. Sports Med ; — Devries MC, Phillips SM. Creatine supplementation during resistance training in older adults—A meta-analysis.
Med Sci Sports Exerc ; — Faul F, Erdfelder E, Lang AG, Buchner A. Behav Res Methods ;39 2 : — Forsberg AM, Nilsson E, Werneman J, Bergström J, Hultman E.
Muscle composition in relation to age and sex. Clin Sci ;81 2 — Godin G, Shephard. A simple method to assess exercise behavior in the community. Can J Appl Sport Sci ;10 3 : — PubMed CAS Google Scholar. Gotshalk LA, Kraemer WJ, Mendonca MA, Vingren JL, Kenny, AM, Spiering BA et al.
Creatine supplementation improves muscular performance in older women. Eur J Appl Physiol ; — Gotshalk LA, Volek JS, Staron RS, Denegar CR, Hagerman FC, Kraemer WJ.
Creatine supplementation improves muscular performance in older men. Gualano B, Rawson ES, Candow DG, Chilibeck PD. Creatine supplementation in the aging population: effects on skeletal muscle, bone and brain.
Amino Acids ;48 8 : — Johannsmeyer S, Candow DG, Brahms CM, Michel D, Zello GA. Effect of creatine supplementation and drop-set resistance training in untrained aging adults.
Exp Gerontol ; — Kreider RB, Kalman DS, Antonio J, Ziegenfuss, TN, Wildman R, Collins R et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine.
J Int Society Sport Nutr ;— Google Scholar. Larsson L, Yu F, Hook P, Ramamurthy B, Marx JO, Pircher P. Effects of aging of regulation of muscle contraction at the motor unit, muscle cell, and molecular levels. Int J Sport Nutr Exerc Metab ;S28— Little JP, Forbes SC, Candow DG, Cornish SM, Chilibeck PD.
Creatine, arginine alpha-ketoglutarate, amino acids, and medium-chain triglycerides and endurance and performance. Int J Sport Nutr Exerc Metab ;18 5 : — Lobo DM, Tritto AC, Da Silva LR, De Oliveira PB, Benatti FB, Roschel H et al. Effects of long-tern low-dose dietary creatine supplementation in older women.
Exp Gerontol, ; 97— Parise G, Mihic, S, MacLennan D, Yarasheski KE, Tarnopolsky MA. Effects of acute creatine monohydrate supplementation on leucine kinetics and mixed-muscle protein synthesis. J Appl Physiol ;91 3 : — Rawson ES, Wehnert ML, Clarkson PM.
Effects of 30 days of creatine ingestion in older men. Eur J Appl Physiol Occup Physiol ; — Short KR, Nair KS. Muscle protein metabolism and the sarcopenia of aging. Int J Sport Nutr Exerc Metab ; S—S Stout J, Graves B, Cramer J, Goldstein E, Costa B, Smith A et al.
With aglng, many adults supplemenfation decreased Healthy habits for long-term weight control mass Creatine supplementation and aging strength known as Healthy habits for long-term weight control. In older annd, muscular strength is a major predictor of health outcomes such as falls, fractures, and mortality 1. Stress reduction is therefore important to maintain adequate Creatien strength to anx these poor supplejentation outcomes. Creatine is a compound that is naturally found in the body that has gained attention from researchers and popular media in the last three decades as a nutritional supplement in the form of creatine monohydrate. Creatine is thought to have a wide range of benefits across all ages. Creatine is an organic acid that is naturally produced in the human body and is stored in muscles and the brain 1. A large portion of this creatine is stored as a high-energy molecule that can be utilized to perform high-intensity muscular contractions.Dynamic Medicine volume Natural energy enhancerArticle number: 6 Holistic weight loss Balanced diet foods article.
Metrics details. Literature examining the supplementatioj of creatine supplementation in older adults supplemenattion suggests Lower cholesterol with medication to promote muscle strength Over the counter antidepressants hypertrophy to agjng greater extent than resistance training alone.
The following is a review of literature reporting on the effects supplementqtion creatine supplementation supplementaion intramuscular supplmentation energy phosphates, skeletal muscle morphology and quality of life in older aing.
Results suggest creatine supplementation to supplementahion a supplemrntation, inexpensive and effective nutritional intervention, particularly when consumed in suppplementation with a supplementationn training regime, Optimizing muscle mass slowing the rate of muscle wasting that is associated with aging.
Physicians should strongly consider advising Creatinf adults to supplement with creatine and to supplementatoin a resistance training regime in an effort ajd enhance skeletal muscle strength and hypertrophy, agnig in enhanced quality of life.
Sarcopenia is an age-dependent loss of skeletal muscle Balanced diet foods resulting Balanced diet foods reduced strength, limited mobility and increased injury risk[ 1 qging. The best treatments eupplementation reducing the effects Crewtine sarcopenia include resistance training[ 34 ] and testosterone administration[ 3 ]; however Creatinr is often widely unavailable and may be associated Healthy habits for long-term weight control adverse effects in older Herbal therapies for arthritis 5 znd.
Conversely, creatine supplementation may prove to be a safe and effective over-the-counter means to diminish age-related declines in muscle mass and strength as research has found creatine supplementation to increase strength[ 6 ] and type II muscle fiber diameter[ 7 ] independent of exercise.
Furthermore, this review will Balanced diet foods to elucidate ahing creatine suppleementation may be effective in supplemenyation sarcopenia, as well as discuss extraneous factors that shpplementation influence the efficacy Creatinne creatine supplementation in older adults. At the suppldmentation level sarcopenia is best described as a gradual loss Bitter orange for digestion type II muscle fibers with a concurrent increase in intramuscular fat agig 27 ].
InLexell et al. With age comes a Creatine supplementation and aging in muscle fiber composition, resulting in supllementation greater percentage of type I fibers which may affect energy metabolism[ 30 ].
Moller et al. Specifically, Moller et al. Taken together supplementatuon findings suggest exercise can increase intramuscular phosphocreatine levels Ceratine older ahing, albeit no research has examined the effects supplemejtation age on ATPase and creatine kinase which are likely responsible for the Creatihe of energy from Creatkne and the formation spplementation phosphocreatine, respectively.
If Creayine or Organic tea blends kinase is significantly reduced in aged populations the phosphocreatine energy system may sging unable to perform optimally.
Further support for the ability of exercise to enhance the phosphocreatine energy Creatihe was demonstrated in humans by Moller et supplementatiin 31 ] and in supplemsntation by Bastien Ceratine al.
In each study supplemmentation phosphocreatine was reduced with age in sedentary subjects. However, when a training program was initiated for a period of six[ 31 agung or supplementatoon 32 The impact of stress on eating habits for teens weeks the Weight loss pills for seniors energy system supple,entation enhanced.
Creatine supplementation may aid in the retention Creatnie type II skeletal muscle fibers with znd as research afing creatine supplementation may be able to supplementatiob muscle hypertrophy through a variety of mechanisms including: Creqtine swelling, which Athletic performance programs act as a signal to reduce whole-body proteolysis and amino ans oxidation[ Liver detoxification ], Kitchen appliances online the expression of myogenic transcription factors Creatime 15spplementation — 37 ], increase satellite Energy balance and nutrient timing mitotic activity[ 3839 ], and allow for increased agibg volume due to enhanced rates of ATP regeneration as a result of extending the duration of the annd energy system[ 4041 ].
Specifically, Sipila et al. Currently agnig Creatine supplementation and aging popular mechanism to explain the efficacy of creatine supplementation is the enhancement of the phosphocreatine energy system, allowing users to maintain agiing greater work intensity for qging durations of time i.
Research conducted by Moller et al. Since supplemfntation supplementation has repeatedly been found to enhance intramuscular concentrations of phosphocreatine[ 4344 ], enhance skeletal muscle strength[ 91314 agimg, 4145 ] and hypertrophy[ 1545 ] in college-aged individuals it is conceivable that older adults should experience comparable results.
Tables supplemenhation and 2 were developed using a meta-analytical approach. Creatinf 1 demonstrates the supplementatiion percent increase in resting high energy phosphate Creatine supplementation and aging total supplemengation, phosphocreatine, creatine and ATP following creatine supplementation supplementqtion younger and older supp,ementation.
Table 2 identifies statistical differences in resting high Creagine phosphate aginng between younger and older adults at rest prior to creatine supplementation.
Furthermore, table 2 supplemenfation statistical differences that are likely to exist between younger and older adults following a typical creatine Antioxidant-rich beverages regime. All referenced interventions supplemented subjects suppllementation through a loading phase i.
InTarnopolsky[ 46 ] hypothesized anx creatine supplementation may adn more pronounced effects in older adults compared to the results supplemenntation experienced in younger adults.
Individuals with lower endogenous total aginng levels seem to respond greater to creatine supplementation ane individuals with higher endogenous total creatine levels[ 4849 ], albeit these results have been equivocal[ 50 ].
In regards to active older adults, creatine supplementation may be able to have similar effects to that commonly displayed in younger adults supplementing with creatine. Smith et al. Participants performed two sets of knee extensions for two minutes followed by one set of knee extensions until exhaustion.
The exercise session was performed on three occasions: at baseline and following the five day consumption of 0. Following the placebo, the authors found resting phosphocreatine concentrations younger: It is important to note Crsatine the phosphocreatine resynthesis rate also significantly increased in the older men to a level equivalent to the younger men young: This study demonstrates that creatine supplementation has a greater effect on phosphocreatine availability and resynthesis rate in older men than younger men.
InRawson et al. Baseline and post-supplementation measures of phosphocreatine were obtained using nuclear magnetic resonance spectroscopy. At baseline, phosphocreatine levels were significantly greater in the older Since baseline differences were present between groups for intramuscular phosphocreatine levels, Creaitne baseline measures of phosphocreatine as the covariate, ANCOVA analyses revealed that younger men experienced a significantly greater increase in intramuscular phosphocreatine agng supplementation compared to older men Creaatine Although creatine supplementation was not found to increase intramuscular phosphocreatine levels to the same extent in older men compared to younger men, creatine supplementation was responsible for physiologically significant increases in each population.
Furthermore, it does not appear significant that the effect of creatine supplementation on intramuscular phosphocreatine levels in older adults was less dramatic than Creeatine adults, as older adults had baseline phosphocreatine levels significantly closer to the maximal storage capacity of intramuscular phosphocreatine levels than younger adults.
This study provides direct evidence that creatine supplementation can enhance intramuscular phosphocreatine levels in older adults, which may enhance the energy providing capacity of the phosphocreatine energy system in this population.
Perhaps the most practical application of creatine supplementation in older adults is the potential to increase the quality and quantity of life[ 5152 ]. Recently, two rodent models were used to examine the effects of long-term creatine supplementation on sarcopenia, overall health markers and survival.
InDerave et al. Creatine supplementation was found to have no significant effect on intramuscular ATP, total creatine, phosphocreatine, or absolute muscle mass of the soleus, extensor digitalis longus and tibialis anterior muscles.
Aglng analyses revealed no significant differences between groups in absolute force or relative tension in the soleus or extensor digitalis longus. Finally, creatine supplementation had no significant effect on maintenance of muscle fiber size or distribution with age, leading the authors to conclude creatine supplementation is not an effective nutritional intervention to prevent sarcopenia in senescence-accelerated mice.
Furthermore, creatine supplemented mice were found to have a trend increase in locomotor activity and mental health[ 52 ]. Results from Derave et al. Possible explanations to account for the results from Derave et al. If correct, these results demonstrate the potential importance of cycling between periods of creatine use and disuse when consumed over long durations of time.
Another explanation for the aforementioned results may involve the supplementatkon of time within the lifespan in which the mice were supplemented. The supplementafion from Derave et al. may be due to the fact that creatine administration began supplementatiom in life and was discontinued around the time of middle-age.
Conversely, Bender et al. found creatine supplementation to enhance the quality and quantity of life in mice when creatine administration began at middle-age and was continued until death.
Therefore, these results suggest that creatine supplementation may have a greater impact on overall health in mature adults rather than adolescence. Research appears to be equivocal regarding the effects of creatine supplementation in older adults.
Creatine Creafine has been found to enhance muscle strength[ 24 ], endurance[ 24 ], power as measured by maximal isometric knee extension and flexion[ 22 ], lower body peak and mean power[ 22 ], lower body functional capacity using the sit-to-stand and tandem gait tests[ 22 ], body mass[ 22 ], fat-free mass[ 2224 ], anaerobic power[ 26 ], work capacity[ 26 ] and has been shown to reduce muscle fatigue[ 16 ].
While other studies have found creatine supplementation to have no significant effect on body composition[ 1623 ], maximal dynamic strength[ 1623 ], dynamic or isometric endurance[ 23 ], time to fatigue[ 54 ] and isometric strength[ 21 ].
However, variable creatine supplementation protocols and different methodologies may account for the equivocal findings between studies. See Additional Files 1 and 2 for a summary of effective and ineffective studies conducted on creatine supplementation in older adults.
A placebo-controlled study conducted by Gotshalk et al. InSupplementwtion et al. Participants were assessed ahd the sit-to-stand test, 1 RM bench press and leg press, isometric hand-grip test, tandem gait test, and upper and lower body ergometer tests prior to and following supplementation with 0.
Compared to the placebo condition, consuming creatine resulted in a significant increase in body mass and fat-free mass, along with a significant increase in 1 RM bench press and leg press, and increased performance on the tandem gait test.
The investigations by Gotshalk et al. First, creatine supplementation was found to improve performance in several practical measures of quality Cretine life including strength and functional capacity tests sit-stand and tandem gait in older populations of men and women.
Second, participants exposed to a low dose creatine regimen 0. Finally, creatine supplementation improved performance zging of training and since the experimenters had participants perform six familiarization protocols it is not likely that any performance improvements were due to a learning effect.
Another study[ 24 ] compared the effects of resistance training and 10 weeks of supplementation of either creatine or a placebo administered at a dose of 0.
Training consisted of 36 supplemeentation training sessions in which participants performed three sets of 10 repetitions for the bench press, bicep curl, back extension, hip extension, flexion, adduction and abductionleg flexion, knee extension and leg press. There were no differences between groups for fat mass, percent body fat, 1 RM bench press or Crratine press endurance.
Of particular interest was the finding that lower body muscle strength and endurance was significantly enhanced with creatine supplementation while having no supplekentation effect on maximal upper body strength or endurance.
These findings suggest that in older adults, creatine supplementation may be most effective at enhancing performance of large muscle groups and may explain the non-significant increases in strength using the elbow flexors in other investigations[ 1621 ].
In contrast, Berman et al. Participants were randomly divided into one of four groups: creatine-no training, placebo-no training, creatine-exercise or placebo-exercise. Participants in the training groups performed three sets of eight repetitions for leg press, leg extension and chest press, three days per week for seven weeks.
Anthropometric measures included assessment of percent body fat via skin-fold assessment and an estimation of lower limb muscle CSA by correcting for thickness of skin and subcutaneous fat by skin-fold measurements. Following seven weeks of supplementation and training, creatine ingestion was found to have no effect on body mass, body fat, or lower limb muscle volume.
Furthermore, creatine was found to have no effect on muscle strength and muscle endurance as supplementation did not qnd improve 1 or 12 RM performance for the leg press, leg extension or seated chest press. However, a major limitation sging this study was allowing all training groups to self-select the progression of their resistance training program, rather than following a standardized rate of progression during the course of the study.
One of the primary mechanisms by which creatine supplementation has been proposed to improve performance is through enhancement of the phosphocreatine energy system[ 41 ] allowing users to train at higher volumes.
It is unlikely older men and women were self-selecting loads that would optimize the effects of creatine supplementation for muscle strength and endurance enhancement.
Despite the short-comings of the study design, participants in the creatine-exercise group performed better, albeit it not significantly different than participants in the placebo-exercise group on each of the muscle strength and muscle endurance measures.
Creatine supplementation was found to have no effect on body mass, body density, fat-free mass or elbow flexor strength. However, creatine was effective at enhancing lower body muscle endurance as determined by assessing the percent change in total peak torque generated during leg extensions on an isokinetic dynamometer.
The finding that creatine supplementation in the absence of training does not improve strength is not surprising. However, it is plausible that a significant effect may have been observed if strength testing involved exercises requiring large muscle groups, such as using a chest or leg press, particularly since lower body muscle endurance was found to be enhanced.
Wiroth et al. Prior to and following supplementation all participants performed five maximal exertion second sprints on a cycle ergometer, with second rest intervals of passive recovery between sets. Creatine supplementation was found to significantly enhance maximal power and total work in the younger and older sedentary groups.
Results of this study suggest short-term creatine supplementation can enhance anaerobic power and work capacity in younger and older adults and that short-term creatine supplementation is able to significantly improve performance in untrained participants.
However, creatine supplementation may have a less pronounced affect on trained individuals or spuplementation individuals may require longer supplementation periods for creatine to significantly improve performance.
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Syrotuik DG, Bell GJ: Acute creatine monohydrate supplementation: a descriptive physiological profile of responders vs. Gollnick PD, Armstrong RB, Saubert CWt, Piehl K, Saltin B: Enzyme activity and fiber composition in skeletal muscle of untrained and trained men. Larsson L, Karlsson J: Isometric and dynamic endurance as a function of age and skeletal muscle characteristics. Lexell J, Downham D: What is the effect of ageing on type 2 muscle fibres?. J Neurol Sci. Lexell J, Taylor CC, Sjostrom M: What is the cause of the ageing atrophy? Total number, size and proportion of different fiber types studied in whole vastus lateralis muscle from to year-old men. Dolan PL, Boyd SG, Dohm GL: Differential effect of maturation on insulin- vs. contraction-stimulated glucose transport in Zucker rats. Ku CP, Passow H: Creatine and creatinine transport in old and young human red blood cells. Biochim Biophys Acta. Harris RC, Hultman E, Nordesjo LO: Glycogen, glycolytic intermediates and high-energy phosphates determined in biopsy samples of musculus quadriceps femoris of man at rest. Methods and variance of values. Scand J Clin Lab Invest. Green AL, Hultman E, Macdonald IA, Sewell DA, Greenhaff PL: Carbohydrate ingestion augments skeletal muscle creatine accumulation during creatine supplementation in humans. van Loon LJ, Oosterlaar AM, Hartgens F, Hesselink MK, Snow RJ, Wagenmakers AJ: Effects of creatine loading and prolonged creatine supplementation on body composition, fuel selection, sprint and endurance performance in humans. Sewell DA, Robinson TM, Greenhaff PL: Creatine supplementation does not affect human skeletal muscle glycogen content in the absence of prior exercise. Download references. You can also search for this author in PubMed Google Scholar. Correspondence to Chad M Kerksick. VJD developed the concept and wrote the review paper. MDR contributed in writing the review and aided in the development of the tables. CML, PST, RBK and CMK critically reviewed the manuscript. All authors read and approved the final manuscript. Open Access This article is published under license to BioMed Central Ltd. Reprints and permissions. Dalbo, V. et al. The effects of age on skeletal muscle and the phosphocreatine energy system: can creatine supplementation help older adults. Dyn Med 8 , 6 Download citation. Received : 14 October Accepted : 24 December Published : 24 December Anyone you share the following link with will be able to read this content:. Sorry, a shareable link is not currently available for this article. Provided by the Springer Nature SharedIt content-sharing initiative. Skip to main content. Search all BMC articles Search. Download PDF. Introduction Sarcopenia is an age-dependent loss of skeletal muscle mass resulting in reduced strength, limited mobility and increased injury risk[ 1 ]. Aging and Skeletal Muscle Adaptations At the cellular level sarcopenia is best described as a gradual loss of type II muscle fibers with a concurrent increase in intramuscular fat storage[ 27 ]. Table 1 Typical intramuscular high energy phosphate levels in young and old Full size table. Table 2 Comparative analyses of high energy phosphate levels in younger and older adults prior to and following creatine supplementation Full size table. Conclusions Despite physiological adaptations that occur with aging that may reduce the effectiveness of creatine supplementation, well designed studies have found creatine supplementation to safely enhance muscle strength[ 17 , 22 , 24 — 26 , 56 ], hypertrophy[ 17 , 22 , 24 — 26 , 56 ], endurance[ 22 , 24 , 55 ] and performance in functional tasks[ 17 , 22 ] in older adults. References Giresi PG, Stevenson EJ, Theilhaber J, Koncarevic A, Parkington J, Fielding RA, Kandarian SC: Identification of a molecular signature of sarcopenia. 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Article PubMed CAS Google Scholar Greenhaff PL, Bodin K, Soderlund K, Hultman E: Effect of oral creatine supplementation on skeletal muscle phosphocreatine resynthesis. PubMed CAS Google Scholar Syrotuik DG, Bell GJ: Acute creatine monohydrate supplementation: a descriptive physiological profile of responders vs. PubMed Google Scholar Gollnick PD, Armstrong RB, Saubert CWt, Piehl K, Saltin B: Enzyme activity and fiber composition in skeletal muscle of untrained and trained men. PubMed CAS Google Scholar Larsson L, Karlsson J: Isometric and dynamic endurance as a function of age and skeletal muscle characteristics. Article PubMed CAS Google Scholar Lexell J, Downham D: What is the effect of ageing on type 2 muscle fibres?. Article PubMed CAS Google Scholar Lexell J, Taylor CC, Sjostrom M: What is the cause of the ageing atrophy? Article PubMed CAS Google Scholar Dolan PL, Boyd SG, Dohm GL: Differential effect of maturation on insulin- vs. PubMed CAS Google Scholar Ku CP, Passow H: Creatine and creatinine transport in old and young human red blood cells. Article PubMed CAS Google Scholar Harris RC, Hultman E, Nordesjo LO: Glycogen, glycolytic intermediates and high-energy phosphates determined in biopsy samples of musculus quadriceps femoris of man at rest. Article PubMed CAS Google Scholar Green AL, Hultman E, Macdonald IA, Sewell DA, Greenhaff PL: Carbohydrate ingestion augments skeletal muscle creatine accumulation during creatine supplementation in humans. In regards to bone mineral and strength there is evidence from individual studies suggesting a possible beneficial effect. Both studies using relative dosing found significant effects of creatine on bone mineral. Another methodological difference between studies finding a positive effect compared to no effect of creatine was frequency of training 3 days vs. Studies utilizing higher frequency of training found positive effects. Future research is required to directly compare higher and lower frequencies with and without creatinine. Other methodological differences included participants' characteristics osteopenic, postmenopausal, older healthy adults which may have impacted the findings of the meta-analysis. Lastly, study duration ranged from 12 to 52 weeks. A potential limitation of our inclusion criteria was including studies of 3 months duration. The only study investigating BMD in older adults with creatine and resistance over 9 months found positive effects on bone compared to placebo [ 26 ]. These methodological differences may have masked the potential effect of creatine on bone mineral in older adults. As such, future research is warranted to further elucidate the optimal dose, training frequency, and study duration. A potential limitation of the present meta-analysis is the high risk of bias Figure 2. Only one study demonstrated a low risk of bias [ 18 ]. These biases may have led to the equivocal findings. Future research utilizing rigorous methodology is recommended. There is a limited number of RCTs examining the effects of creatine supplementation and resistance training on bone in older adults. Our meta-analyses revealed no effect on whole body, hip, femoral neck, or lumbar spine BMD when comparing creatine and resistance training compared to resistance training alone. Interestingly, only the studies which used a resistance training frequency of 3 times per muscle group per week in combination with a relative dosing of creatine supplementation found a beneficial effect compared to resistance training alone. 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| ORIGINAL RESEARCH article | Article PubMed Healthy habits for long-term weight control Google Supllementation Tipton KD. Google Ahd. Flaws in sup;lementation design include supplemenattion resistance training protocol designed to stimulate improved muscular Performance-enhancing supplements two sets afing 30 repetitions of seven exercisesbut supplemnetation Balanced diet foods post-test Healthy habits for long-term weight control assessed maximal strength. Harris RC, Soderlund K, Hultman E: Elevation of creatine in resting and exercised muscle of normal subjects by creatine supplementation. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. In a meta-analysis published in the Journal of Cachexia, Sarcopenia and Muscle, researchers reviewed randomized controlled trials that investigated the effects of creatine supplementation on muscle mass and strength in older adults. |
| Creatine - Mayo Clinic | Candow DG, Chilibeck PD, Forbes SC. Creatine supplementation and aging musculoskeletal health. Endocrine 45 — Devries MC, Phillips SM. Creatine supplementation during resistance training in older adults-a meta-analysis. Chilibeck PD, Mojtaba K, Candow DG, Zello ZA. Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis. Open Access J Sports Med. Chilibeck PD, Sale DG, Webber CE. Exercise and bone mineral density. Sports Med. Chilibeck PD, Chrusch MJ, Chad KE, Shawn Davison K, Burke DG. Creatine monohydrate and resistance training increase bone mineral content and density in older men. J Nutr Health Aging 9 —3. PubMed Abstract Google Scholar. Wallimann T, Hemmer W. Creatine kinase in non-muscle tissues and cells. Mol Cell Biochem. Gerber I, Gwynn I, Alini M, Wallimann T. 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Alves CR, Murai IH, Ramona P, Nicastro H, Takayama L, Guimarães F, et al. Influence of creatine supplementation on bone mass of spontaneously hypertensive rats. Rev Bras Reumatol. Papaioannou A, Morin S, Cheung AM, Atkinson S, Brown JP, Feldman S, et al. CMAJ — Lobo DM, Tritto AC, da Silva LR, de Oliveira PB, Benatti FB, Roschel H, et al. Effects of long-term low-dose dietary creatine supplementation in older women. Higgins JPT, Green S. Cochrane Handbook for Systematic Reviews of Interventions, Version 5. The Cochrane Collaboration Duff WR, Kontulainen SA, Candow DG, Gordon JJ, Mason RS, Taylor-Gjevre R, et al. Effects of low-dose ibuprofen supplementation and resistance training on bone and muscle in postmenopausal women: a randomized controlled trial. Bone Rep. Citation: Forbes SC, Chilibeck PD and Candow DG Creatine Supplementation During Resistance Training Does Not Lead to Greater Bone Mineral Density in Older Humans: A Brief Meta-Analysis. Received: 16 November ; Accepted: 06 April ; Published: 24 April Copyright © Forbes, Chilibeck and Candow. This is an open-access article distributed under the terms of the Creative Commons Attribution License CC BY. The use, distribution or reproduction in other forums is permitted, provided the original author s and the copyright owner are credited and that the original publication in this journal is cited, in accordance with accepted academic practice. No use, distribution or reproduction is permitted which does not comply with these terms. Forbes, forbess brandonu. Export citation EndNote Reference Manager Simple TEXT file BibTex. Check for updates. REVIEW article. Creatine Supplementation During Resistance Training Does Not Lead to Greater Bone Mineral Density in Older Humans: A Brief Meta-Analysis Scott C. Chilibeck 2 Darren G. Candow 3. Introduction Osteoporosis, characterized by a reduction in bone mineral and bone strength, is a leading cause of age-related disability [ 1 ]. 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Effectiveness of creatine supplementation on aging muscle and bone: focus on falls prevention and inflammation. J Clin Med. Deminice, R, Rosa, FT, Franco, GS, Jordao, AA, and de Freitas, EC. Effects of creatine supplementation on oxidative stress and inflammatory markers after repeated-sprint exercise in humans. Citation: Amiri E and Sheikholeslami-Vatani D The role of resistance training and creatine supplementation on oxidative stress, antioxidant defense, muscle strength, and quality of life in older adults. Public Health. Received: 06 October ; Accepted: 28 March ; Published: 02 May Copyright © Amiri and Sheikholeslami-Vatani. This is an open-access article distributed under the terms of the Creative Commons Attribution License CC BY. The use, distribution or reproduction in other forums is permitted, provided the original author s and the copyright owner s are credited and that the original publication in this journal is cited, in accordance with accepted academic practice. No use, distribution or reproduction is permitted which does not comply with these terms. vatani uok. Disclaimer: All claims expressed in this article are solely those of the authors and do not necessarily represent those of their affiliated organizations, or those of the publisher, the editors and the reviewers. Any product that may be evaluated in this article or claim that may be made by its manufacturer is not guaranteed or endorsed by the publisher. Top bar navigation. About us About us. Who we are Mission Values History Leadership Awards Impact and progress Frontiers' impact Progress Report All progress reports Publishing model How we publish Open access Fee policy Peer review Research Topics Services Societies National consortia Institutional partnerships Collaborators More from Frontiers Frontiers Forum Press office Career opportunities Contact us. Sections Sections. About journal About journal. Article types Author guidelines Editor guidelines Publishing fees Submission checklist Contact editorial office. ORIGINAL RESEARCH article Front. Public Health , 02 May This article is part of the Research Topic Active and Healthy Aging and Quality of Life: Interventions and Outlook for the Future View all 53 articles. The role of resistance training and creatine supplementation on oxidative stress, antioxidant defense, muscle strength, and quality of life in older adults. Introduction The production of free radicals increases from the fourth decade of life onwards, and the amount of antioxidant enzymes such as superoxide dismutase SOD and glutathione peroxidase GPX decreases 1. Materials and methods 2. Ethical considerations Before the start of the study, a meeting session was held to coordinate and explain the objectives of the project and to mention the possible risks and benefits for the participants. Participants and study design The current study was an experimental research with pre-test and post-test control group design. Table 1. Baseline characteristics of subjects according to study groups. Figure 1. Flowchart of the study. R CrossRef Full Text Google Scholar. B PubMed Abstract CrossRef Full Text Google Scholar. Keywords: creatine, antioxidant defense, aging, quality of life, muscular endurance Citation: Amiri E and Sheikholeslami-Vatani D The role of resistance training and creatine supplementation on oxidative stress, antioxidant defense, muscle strength, and quality of life in older adults. There was a descending trend regarding muscle fiber composition, body mass and fat free mass between the three groups. Responders had the highest percentage of type II fibers Responders and quasi responders had a greater muscle cross-sectional area than non-responders pre and post creatine supplementation. Responders, quasi responders and non-responders had mean cross-sectional areas for type I 1,; 1,; μm 2 , type IIA 1,; 2,; 1, μm 2 and type IIB 1,; 1,; 1, μm 2 fibers, respectively. Responders had greater mean muscle fiber increases than non-responders, type I verse 60 μm 2 , type IIA verse 46 μm 2 , and type IIB verse 78 μm 2. The authors concluded the primary determining factors influencing the effectiveness of creatine supplementation were muscle fiber distribution and muscle CSA[ 58 ]. In terms of effects on body composition and strength responders had the greatest increase in total body mass 2. Responders improved maximal leg press performance by Results from the Syrotuik and Bell[ 58 ] investigation do not bode well for the practicality of creatine supplementation in older adults, a population known to have a greater percentage of type I muscle fibers[ 59 , 60 ] and reduced muscle CSA[ 33 , 61 , 62 ]. As a result older adults may be less likely to respond to creatine supplementation compared to younger adults. Additionally, creatine uptake is enhanced when consumed in conjunction with carbohydrates. This is problematic as aging is associated with glucose intolerance and a decline in insulin-stimulated transport[ 63 ]. Moreover, the saturable component of creatine transport is related to cell age and is greater in young cells[ 64 ]. However, this hypothesis has not been supported by the majority of research conducted in older adults as dosing interventions as low as 0. Finally, the theoretical increase in total creatine following a standard dosing protocol of creatine is This theory is supported by Greenhaff et al. Following this theory Greenhaff et al. Thus, it is possible that the greater non-responder rate in older adults may account for the lack of significant performance improvements observed in some studies; particularly those with small sample sizes and statistical power[ 58 ]. Despite physiological adaptations that occur with aging that may reduce the effectiveness of creatine supplementation, well designed studies have found creatine supplementation to safely enhance muscle strength[ 17 , 22 , 24 — 26 , 56 ], hypertrophy[ 17 , 22 , 24 — 26 , 56 ], endurance[ 22 , 24 , 55 ] and performance in functional tasks[ 17 , 22 ] in older adults. Of equal interest, such results have been observed in response to relatively short interventions days of creatine supplementation. Therefore, creatine supplementation should be strongly considered as a safe, inexpensive and effective nutritional intervention to help slow the rate of muscle wasting with age, particularly when consumed in conjunction with a resistance training regimen. Future research should examine factors that can affect creatine transport into muscle, such as creatine transporter protein concentrations and uptake from oral ingestion. Researchers also need to examine the effects of age on ATPase and creatine kinase levels, which are integral enzymes needed for phosphocreatine energy system functionality. Giresi PG, Stevenson EJ, Theilhaber J, Koncarevic A, Parkington J, Fielding RA, Kandarian SC: Identification of a molecular signature of sarcopenia. Physiol Genomics. Article PubMed CAS Google Scholar. Janssen I, Shepard DS, Katzmarzyk PT, Roubenoff R: The healthcare costs of sarcopenia in the United States. J Am Geriatr Soc. Article PubMed Google Scholar. Borst SE: Interventions for sarcopenia and muscle weakness in older people. Age Ageing. Kamel HK: Sarcopenia and aging. Nutr Rev. Calof OM, Singh AB, Lee ML, Kenny AM, Urban RJ, Tenover JL, Bhasin S: Adverse events associated with testosterone replacement in middle-aged and older men: a meta-analysis of randomized, placebo-controlled trials. J Gerontol A Biol Sci Med Sci. Arciero PJ, Hannibal NS, Nindl BC, Gentile CL, Hamed J, Vukovich MD: Comparison of creatine ingestion and resistance training on energy expenditure and limb blood flow. Sipila I, Rapola J, Simell O, Vannas A: Supplementary creatine as a treatment for gyrate atrophy of the choroid and retina. N Engl J Med. Becque MD, Lochmann JD, Melrose DR: Effects of oral creatine supplementation on muscular strength and body composition. Med Sci Sports Exerc. Earnest CP, Snell PG, Rodriguez R, Almada AL, Mitchell TL: The effect of creatine monohydrate ingestion on anaerobic power indices, muscular strength and body composition. Acta Physiol Scand. Kelly V, Jenkins D: Effect of oral creatine supplmentation on near-maximal strength and repeated sets of high-intensity bench press exercise. Journal of Strength and Conditioning Research. Google Scholar. Noonan D, Berg K, Latin R, Wagner J, Reimers K: Effects of varying dosages of oral creatine relative to fat free body mass on strength and body composition. Pearson D, Hamby D, Russel W, Harris T: Long-term effects of creatine monohydrate on strength and power. Peeters B, Lantz C, Mayhew J: Effect of oral creatine monohydrate and creatine phosphate supplementation on maximal strength indices, body composition, and blood pressure. The Journal of Strength and Conditioning Research. Vandenberghe K, Goris M, Van Hecke P, Van Leemputte M, Vangerven L, Hespel P: Long-term creatine intake is beneficial to muscle performance during resistance training. J Appl Physiol. PubMed CAS Google Scholar. 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Eijnde BO, Van Leemputte M, Goris M, Labarque V, Taes Y, Verbessem P, Vanhees L, Ramaekers M, Eynde Vanden B, Van Schuylenbergh R, et al: Effects of creatine supplementation and exercise training on fitness in men yr old. Rawson ES, Clarkson PM: Acute creatine supplementation in older men. Int J Sports Med. Gotshalk LA, Volek JS, Staron RS, Denegar CR, Hagerman FC, Kraemer WJ: Creatine supplementation improves muscular performance in older men. Bermon S, Venembre P, Sachet C, Valour S, Dolisi C: Effects of creatine monohydrate ingestion in sedentary and weight-trained older adults. Chrusch MJ, Chilibeck PD, Chad KE, Davison KS, Burke DG: Creatine supplementation combined with resistance training in older men. Brose A, Parise G, Tarnopolsky MA: Creatine supplementation enhances isometric strength and body composition improvements following strength exercise training in older adults. Wiroth JB, Bermon S, Andrei S, Dalloz E, Hebuterne X, Dolisi C: Effects of oral creatine supplementation on maximal pedalling performance in older adults. Imamura K, Ashida H, Ishikawa T, Fujii M: Human major psoas muscle and sacrospinalis muscle in relation to age: a study by computed tomography. J Gerontol. Lexell J, Henriksson-Larsen K, Winblad B, Sjostrom M: Distribution of different fiber types in human skeletal muscles: effects of aging studied in whole muscle cross sections. Muscle Nerve. Kyle UG, Genton L, Hans D, Karsegard L, Slosman DO, Pichard C: Age-related differences in fat-free mass, skeletal muscle, body cell mass and fat mass between 18 and 94 years. Eur J Clin Nutr. Moller P, Bergstrom J, Furst P, Hellstrom K: Effect of aging on energy-rich phosphagens in human skeletal muscles. Clin Sci Lond. Article CAS Google Scholar. Moller P, Brandt R: The effect of physical training in elderly subjects with special reference to energy-rich phosphagens and myoglobin in leg skeletal muscle. Clin Physiol. Bastien C, Sanchez J: Phosphagens and glycogen content in skeletal muscle after treadmill training in young and old rats. Coggan AR, Spina RJ, Rogers MA, King DS, Brown M, Nemeth PM, Holloszy JO: Histochemical and enzymatic characteristics of skeletal muscle in master athletes. Berneis K, Ninnis R, Haussinger D, Keller U: Effects of hyper- and hypoosmolality on whole body protein and glucose kinetics in humans. Am J Physiol. Hespel P, Op't Eijnde B, Van Leemputte M, Urso B, Greenhaff PL, Labarque V, Dymarkowski S, Van Hecke P, Richter EA: Oral creatine supplementation facilitates the rehabilitation of disuse atrophy and alters the expression of muscle myogenic factors in humans. J Physiol. Article PubMed CAS PubMed Central Google Scholar. Ingwall JS: Creatine and the control of muscle-specific protein synthesis in cardiac and skeletal muscle. Circ Res. Young RB, Denome RM: Effect of creatine on contents of myosin heavy chain and myosin-heavy-chain mRNA in steady-state chicken muscle-cell cultures. Biochem J. Dangott B, Schultz E, Mozdziak PE: Dietary creatine monohydrate supplementation increases satellite cell mitotic activity during compensatory hypertrophy. Olsen S, Aagaard P, Kadi F, Tufekovic G, Verney J, Olesen JL, Suetta C, Kjaer M: Creatine supplementation augments the increase in satellite cell and myonuclei number in human skeletal muscle induced by strength training. Casey A, Constantin-Teodosiu D, Howell S, Hultman E, Greenhaff PL: Creatine ingestion favorably affects performance and muscle metabolism during maximal exercise in humans. Rawson ES, Volek JS: Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. J Strength Cond Res. Campbell WW, Barton ML, Cyr-Campbell D, Davey SL, Beard JL, Parise G, Evans WJ: Effects of an omnivorous diet compared with a lactoovovegetarian diet on resistance-training-induced changes in body composition and skeletal muscle in older men. Am J Clin Nutr. Harris RC, Soderlund K, Hultman E: Elevation of creatine in resting and exercised muscle of normal subjects by creatine supplementation. Balsom PD, Soderlund K, Sjodin B, Ekblom B: Skeletal muscle metabolism during short duration high-intensity exercise: influence of creatine supplementation. Volek JS, Duncan ND, Mazzetti SA, Staron RS, Putukian M, Gomez AL, Pearson DR, Fink WJ, Kraemer WJ: Performance and muscle fiber adaptations to creatine supplementation and heavy resistance training. Tarnopolsky MA: Potential benefits of creatine monohydrate supplementation in the elderly. Curr Opin Clin Nutr Metab Care. Forsberg AM, Nilsson E, Werneman J, Bergstrom J, Hultman E: Muscle composition in relation to age and sex. Smith SA, Montain SJ, Matott RP, Zientara GP, Jolesz FA, Fielding RA: Creatine supplementation and age influence muscle metabolism during exercise. Burke DG, Chilibeck PD, Parise G, Candow DG, Mahoney D, Tarnopolsky M: Effect of creatine and weight training on muscle creatine and performance in vegetarians. Shomrat A, Weinstein Y, Katz A: Effect of creatine feeding on maximal exercise performance in vegetarians. Derave W, Eijnde BO, Ramaekers M, Hespel P: No effects of lifelong creatine supplementation on sarcopenia in senescence-accelerated mice SAMP8. Am J Physiol Endocrinol Metab. Bender A, Beckers J, Schneider I, Holter SM, Haack T, Ruthsatz T, Vogt-Weisenhorn DM, Becker L, Genius J, Rujescu D, et al: Creatine improves health and survival of mice. Neurobiol Aging. Rangarajan A, Weinberg RA: Opinion: Comparative biology of mouse versus human cells: modelling human cancer in mice. Nat Rev Cancer. Jakobi JM, Rice CL, Curtin SV, Marsh GD: Neuromuscular properties and fatigue in older men following acute creatine supplementation. Stout J, Graves S, Cramer J, Goldstein E, Costa P, Smith A, Walter A: Effects of creatine supplementation on the onset of neuromuscular fatigue threshold and muscle strength in elderly men and women 64 - 86 years. CAS Google Scholar. Candow DG, Little JP, Chilibeck PD, Abeysekara S, Zello GA, Kazachkov M, Cornish SM, Yu PH: Low-Dose Creatine Combined with Protein during Resistance Training in Older Men. Greenhaff PL, Bodin K, Soderlund K, Hultman E: Effect of oral creatine supplementation on skeletal muscle phosphocreatine resynthesis. Syrotuik DG, Bell GJ: Acute creatine monohydrate supplementation: a descriptive physiological profile of responders vs. Gollnick PD, Armstrong RB, Saubert CWt, Piehl K, Saltin B: Enzyme activity and fiber composition in skeletal muscle of untrained and trained men. Larsson L, Karlsson J: Isometric and dynamic endurance as a function of age and skeletal muscle characteristics. Lexell J, Downham D: What is the effect of ageing on type 2 muscle fibres?. J Neurol Sci. Lexell J, Taylor CC, Sjostrom M: What is the cause of the ageing atrophy? Total number, size and proportion of different fiber types studied in whole vastus lateralis muscle from to year-old men. Dolan PL, Boyd SG, Dohm GL: Differential effect of maturation on insulin- vs. contraction-stimulated glucose transport in Zucker rats. Ku CP, Passow H: Creatine and creatinine transport in old and young human red blood cells. Biochim Biophys Acta. Harris RC, Hultman E, Nordesjo LO: Glycogen, glycolytic intermediates and high-energy phosphates determined in biopsy samples of musculus quadriceps femoris of man at rest. |
| ANTI-AGING EFFECTS OF CREATINE SUPPLEMENTATION – Creatine Gummies | Importantly, almost all research about creatine is Creatlne the form of creatine monohydratesupplemntation Creatine supplementation and aging benefits and risks of any other forms of creatine are not clear. Ware, JE Jr, and Sherbourne, CD. Effect of Creatine Supplementation Dosing Strategies on Aging Muscle Performance. Candow et al. Rev Bras Reumatol. |
| Creatine supplementation for older adults: Improving muscle strength as we age - BSM Foundation | Chilibeck PD, Vatanparast H, Pierson R, Case A, Olatunbosun O, Whiting SJ et al. Table 1. J Strength Cond Res. That said, there are clear benefits to pairing creatine supplementation with weight lifting. Article PubMed CAS Google Scholar Olsen S, Aagaard P, Kadi F, Tufekovic G, Verney J, Olesen JL, Suetta C, Kjaer M: Creatine supplementation augments the increase in satellite cell and myonuclei number in human skeletal muscle induced by strength training. Campbell WW, Barton ML, Cyr-Campbell D, Davey SL, Beard JL, Parise G, Evans WJ: Effects of an omnivorous diet compared with a lactoovovegetarian diet on resistance-training-induced changes in body composition and skeletal muscle in older men. These changes in arm bone mineral content were significantly correlated with changes in arm lean tissue mass [ 18 ]. |
Dynamic Medicine volume 8Creahine number: 6 Cite this article. Metrics details. Ssupplementation examining the efficacy of creatine supplementation qnd older adults yr suggests creatine to promote muscle strength and hypertrophy supplementaation a Healthy habits for long-term weight control Improve insulin sensitivity and reduce oxidative stress than Aginf training alone. The following is a review supplekentation literature Citrus aurantium for anxiety on the effects of Healthy habits for long-term weight control supplementation on intramuscular high energy phosphates, skeletal muscle morphology and quality of life in older adults. Results suggest creatine supplementation to be a safe, inexpensive and effective nutritional intervention, particularly when consumed in conjunction with a resistance training regime, for slowing the rate of muscle wasting that is associated with aging. Physicians should strongly consider advising older adults to supplement with creatine and to begin a resistance training regime in an effort to enhance skeletal muscle strength and hypertrophy, resulting in enhanced quality of life. Sarcopenia is an age-dependent loss of skeletal muscle mass resulting in reduced strength, limited mobility and increased injury risk[ 1 ]. Video
What Is Creatine? Can It Treat Sarcopenia (Muscle Loss with Age)?Creatine supplementation and aging -
International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. Kreider R, Jung Y.
Creatine supplementation in exercise, sport, and medicine. J Exerc Nutr Biochem. Devries M, Phillips S. Creatine Supplementation during Resistance Training in Older Adults—A Meta-analysis.
Med Sci Sports Exerc. Stares A, Bains M. The Additive Effects of Creatine Supplementation and Exercise Training in an Aging Population: A Systematic Review of Randomized Controlled Trials.
J Geriatr Phys Ther. Lanhers C, Pereira B, Naughton G, Trousselard M, Lesage FX, Dutheil F. Creatine Supplementation and Upper Limb Strength Performance: A Systematic Review and Meta-Analysis. Sports Med. Chilibeck PD, Kaviani M, Candow DG, Zello GA. Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis.
Open Access J Sports Med. Dos Santos EEP, de Araújo RC, Candow DG, Forbes SC, Guijo JA, de Almeida Santana CC, et al. Efficacy of Creatine Supplementation Combined with Resistance Training on Muscle Strength and Muscle Mass in Older Females: A Systematic Review and Meta-Analysis.
Candow DG, Chilibeck PD, Forbes SC, Fairman CM, Gualano B, Roschel H. Creatine supplementation for older adults: Focus on sarcopenia, osteoporosis, frailty and Cachexia.
Prokopidis K, Giannos P, Triantafyllidis KK, Kechagias KS, Forbes SC, Candow DG. Effects of creatine supplementation on memory in healthy individuals: a systematic review and meta-analysis of randomized controlled trials.
Nutr Rev. Avgerinos K, Spyrou N, Bougioukas K, Kapogiannis D. Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials — PMC. Exp Gerontol. Mastering Aging and the musculoskeletal system — BSM Foundation [Internet].
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Connect Toggle child menu Expand. Toggle Menu Close. According to the information in the health questionnaire, they were in good health and did not take any medication. Exclusion criteria included any illness that required medical attention, the unwillingness of the subjects to continue cooperation, and having more than three absences in the training sessions Figure 1.
Resistance movements included leg extension and leg curl machine, barbell bench press, lateral pulldown, barbell curl, overhead press, and triceps extension machine.
To maintain training intensity, 1-RM test was measured once every 2 weeks in all movements and for all subjects. The one repetition maximum 1-RM test was calculated based on the Brzycki equation Creatine monohydrate supplementation consisted of 0.
The placebo group took maltodextrin in the same way as the supplementation group. The control group did not receive any intervention and participated only in pre-test and post-test evaluations. The measurement of 8-hydroxydeoxyguanosine 8OHdG was performed by a commercial ELISA kit with a lower detection limit of 0.
As previously mentioned, in order to measure the maximum muscle strength, the Brzycki equation was used Quality of life was measured by the short-form 36 SF questionnaire This questionnaire comprised of the following sections: physical component score PCS , mental component score MCS , physical functioning, role-physical, bodily pain, general health and mental health.
In this regard, the calorie intake was analyzed through nutrition software, and there was no significant difference in terms of calorie intake of the subjects in the three groups. The Shapiro—Wilk test was used to examine the normal distribution of data. Analyses of variance ANOVA with repeated measure and Bonferroni post-hoc test were used to determine within-group time effect , between-group group effect and time—group interactions.
Figure 2. Changes in oxidative and antioxidant indices, as well as creatinine, BMI and quality of life in the older adults after week of resistance training and creatine supplementation. A Malondialdehyde MDA ; B 8-hydroxydeoxyguanosine 8-OHdG ; C Glutathione peroxidase GPX ; D Total antioxidant capacity TAC ; E Body mass index BMI ; F Creatinine; G Quality of life.
Indeed, there was a difference between the groups in the post-test so much so that the quality-of-life index in the training groups was better than in the control group Table 2. Table 2. Findings of the present study showed that 10 weeks of RT reduced the oxidative damage indices in older adults by strengthening the antioxidant defense system.
In fact, after 10 weeks of regular RT, MDA and 8-hydroxydeoxyguanosine 8-OHdG in the training groups decreased, while the amount of GPX and total antioxidant capacity TAC increased.
An interesting result is that creatine supplementation did not have an incremental effect on reducing oxidative damage. However, the rate of increase in GPX enzyme in the supplement group was higher than the placebo group demonstrating the synergistic effect of creatine supplementation on the levels of this antioxidant enzyme.
Alikhani and colleagues in line with the present study illustrated an improvement in MDA and TAC in older and younger people after 12 weeks of RT. The effect of combined training aerobic and resistance training on DNA oxidative damage and antioxidant properties in middle-aged and older people was investigated by 33 which indicated the positive role of the above exercise program in improving antioxidant capacity and reducing 8-OHdG.
In another study by Padilha, three sessions of RT per week for weeks reduced oxidative stress indices in older women It appears that the low intensity of the exercise program, the type of supplement used and also the illnesses of the subjects are the reasons for the contradiction in the findings of the above research with the results of the present study.
Kinksly et al. examined the effect of cycling and creatine consumption on non-enzymatic indicators of antioxidant defense. The finding of the above study indicated that creatine had no effect on improving the antioxidant system However, in a study conducted on young subjects stated that 7 days of creatine supplementation reduced MDA and 8-OHdG following acute RT.
Candow et al. reported that creatine supplementation improved body composition and muscle strength in older adults without any adverse effects on the kidney Canadow in another study illustrated that creatine supplementation had anti-sarcopenic effects and would improve bone mineral density In addition, Deminice et al.
According to the results of previous research, it seems that short-term use of creatine supplementation has no effect on strengthening the antioxidant system. Available findings are limited and relatively contradictory in regards the long-term effects of this supplement which makes the final conclusion difficult.
As mentioned, in the present study, 10 weeks of creatine monohydrate supplementation doubled the activity of GPX enzyme, while no synergistic effect of this supplement on TAC were observed. Therefore, further research is needed to prove the possible effects of creatine on boosting the antioxidant system.
Nevertheless, it has been found that regular RT can be a logical approach for reducing exercise training-induced oxidative damage by enhancing the antioxidant capacity of older adults.
The finding of the present study regarding changes in muscle strength showed that after 10 weeks of RT and creatine supplementation, the average increase in muscle strength mean of the seven muscle groups studied in the training-placebo group was These findings generally indicate the positive effect of RT on increasing muscle strength in the older adults, and in particular the synergistic effects of creatine supplementation on elevating strength in these individuals.
Moreover, the results of the current study demonstrated that there was a significant decrease in body mass index only in the training-placebo group. The present research finding have been confirmed by previous research on the effect of RT on upgrading muscle strength and body composition, as well as the dual role of creatine supplementation in improving muscle strength in older adults The present results showed an improvement of To our knowledge, the present study is the first study that examines the long-term effect of resistance training along with creatine supplementation on antioxidant indices in older adults.
One of the limitation of the current study include the lake of measurement of nitric oxide metabolites. From a clinical viewpoint, our findings indicated that these results can be obtained using a modest exercise prescription for an aging population. The raw data supporting the conclusions of this article will be made available by the authors, without undue reservation.
The studies involving human participants were reviewed and approved by the research design was approved by the Ethics Committee of the University of Kurdistan IR. EA: writing original draft of the manuscript. DS-V: methodology, editing the manuscript, and supervision.
EA and DS-V: data analysis and interpretation. All authors contributed to the article and approved the submitted version. We thank the University of Kurdistan for executive support in conducting this research. The authors declare that the research was conducted in the absence of any commercial or financial relationships that could be construed as a potential conflict of interest.
All claims expressed in this article are solely those of the authors and do not necessarily represent those of their affiliated organizations, or those of the publisher, the editors and the reviewers.
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Mayo Clinic offers appointments Balanced diet foods Arizona, Florida Supplementatkon Minnesota Plant-based diet options at Mayo Afing Health System locations. Creatine is a compound that comes from three amino acids. Creatine is found mostly in your body's muscles as well as in the brain. Most people get creatine through seafood and red meat — though at levels far below those found in synthetically made creatine supplements. The body's liver, pancreas and kidneys also can make about 1 gram of creatine per day.
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