Format

Send to

Choose Destination
Appl Physiol Nutr Metab. 2015 Jul;40(7):689-94. doi: 10.1139/apnm-2014-0498. Epub 2015 Feb 26.

Strategic creatine supplementation and resistance training in healthy older adults.

Author information

1
a Faculty of Kinesiology & Health Studies, University of Regina, Regina, SK S4S 0A2, Canada.
2
b Human Kinetics, Okanagan College, Penticton, BC V2A 8E1, Canada.
3
c College of Kinesiology, University of Saskatchewan, Saskatoon, SK S7N 5B2, Canada.

Abstract

Creatine supplementation in close proximity to resistance training may be an important strategy for increasing muscle mass and strength; however, it is unknown whether creatine supplementation before or after resistance training is more effective for aging adults. Using a double-blind, repeated measures design, older adults (50-71 years) were randomized to 1 of 3 groups: creatine before (CR-B: n = 15; creatine (0.1 g/kg) immediately before resistance training and placebo (0.1 g/kg cornstarch maltodextrin) immediately after resistance training), creatine after (CR-A: n = 12; placebo immediately before resistance training and creatine immediately after resistance training), or placebo (PLA: n = 12; placebo immediately before and immediately after resistance training) for 32 weeks. Prior to and following the study, body composition (lean tissue, fat mass; dual-energy X-ray absorptiometry) and muscle strength (1-repetition maximum leg press and chest press) were assessed. There was an increase over time for lean tissue mass and muscle strength and a decrease in fat mass (p < 0.05). CR-A resulted in greater improvements in lean tissue mass (Δ 3.0 ± 1.9 kg) compared with PLA (Δ 0.5 ± 2.1 kg; p < 0.025). Creatine supplementation, independent of the timing of ingestion, increased muscle strength more than placebo (leg press: CR-B, Δ 36.6 ± 26.6 kg; CR-A, Δ 40.8 ± 38.4 kg; PLA, Δ 5.6 ± 35.1 kg; chest press: CR-B, Δ 15.2 ± 13.0 kg; CR-A, Δ 15.7 ± 12.5 kg; PLA, Δ 1.9 ± 14.7 kg; p < 0.025). Compared with resistance training alone, creatine supplementation improves muscle strength, with greater gains in lean tissue mass resulting from post-exercise creatine supplementation.

KEYWORDS:

aging; force musculaire; masse musculaire; moment; muscle mass; sarcopenia; sarcopénie; strategies; stratégies; strength; timing; vieillissement

PMID:
25993883
DOI:
10.1139/apnm-2014-0498
[Indexed for MEDLINE]
Free full text

Supplemental Content

Full text links

Icon for Atypon
Loading ...
Support Center