Changes in Fat Mass Following Creatine Supplementation and Resistance Training in Adults ≥50 Years of Age: A Meta-Analysis

Abstract

Aging is associated with an increase in fat mass which increases the risk for disease, morbidity and premature mortality. Creatine supplementation in combination with resistance training has been shown to increase lean tissue mass in adults ≥50 years of age; however, the synergetic effects of creatine and resistance training on fat mass in this population are unclear. Creatine metabolism plays an important role in adipose tissue bioenergetics and energy expenditure. Thus, the combination of creatine supplementation and resistance training may decrease fat mass more than resistance training alone. The purpose of this review is two-fold: (1) to perform meta-analyses on studies involving creatine supplementation during resistance training on fat mass in adults ≥50 years of age, and (2) to discuss possible mechanistic actions of creatine on reducing fat mass. Nineteen studies were included in our meta-analysis with 609 participants. Results from the meta-analyses showed that adults ≥50 years of age who supplemented with creatine during resistance training experienced a greater reduction in body fat percentage (0.55%, p = 0.04) compared to those on placebo during resistance training. Despite no statistical difference (p = 0.13), adults supplementing with creatine lost ~0.5 kg more fat mass compared to those on placebo. Interestingly, there are studies which have linked mechanism(s) explaining how creatine may influence fat mass, and these data are also discussed.

Current Evidence and Possible Future Applications of Creatine Supplementation for Older Adults

“…A recent systematic review and meta-analysis of 19 studies involving older adults (n = 609 participants; ≥50 years of age) showed that the combination of CR and RT resulted in a greater reduction in fat mass (0.5 kg, p = 0.13) and body fat% (0.55%, p = 0.04) compared to PLA and RT [75]. Mechanistically, creatine appears to also influence adipose tissue biology.…”

Creatine in Health and Disease

“…Creatine supplementation while following an energy-restricted diet may be an effective strategy to maintain muscle mass, promote fat loss, and help manage adult-onset obesity. In support of this contention, Forbes and colleagues [ 176 ] recently conducted a meta-analysis on the effects of creatine on body composition and found that creatine supplementation may not only help maintain muscle mass but also promote fat mass loss. This strategy could be helpful in preventing or managing adult-onset obesity.…”

Efficacy of Dietary and Supplementation Interventions for Individuals with Type 2 Diabetes

“…Creatine may influence muscle biology by stimulating cellular hydration status, calcium kinetics, glycogen content, muscle protein kinetics, satellite cells, growth factors, inflammation and oxidative stress, which have been implicated in enhancing muscle health (for reviews see [ 216 , 220 , 225 , 228 ]. Creatine also plays a role in thermogenesis and whole body energy expenditure [ 229 , 230 , 231 ], which is associated with adiposity.…”

“…In healthy older adults, supplementing with creatine during a resistance training program increased muscle mass (+1.37 kg) and decreased fat mass (0.5 kg) more than placebo and resistance training [ 218 , 229 ]. Individuals with T2D often have low muscle quantity and increased adiposity; therefore it appears that creatine combined with exercise may be a viable strategy to enhance body composition.…”