Creatine Monohydrate and Conjugated Linoleic Acid Improve Strength and Body Composition Following Resistance Exercise in Older Adults

Tarnopolsky, Mark A.; Zimmer, Andrew; Paikin, Jeremy S.; Safdar, Adeel; Aboud, Alissa; Pearce, Erin; Roy, Brian D.; Doherty, Timothy J.

doi:10.1371/journal.pone.0000991

Cited by 123 publications

(106 citation statements)

References 79 publications

(106 reference statements)

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“…Norris et al (2009) reported that CLA contributed to a small decrease in weight (~1 kg) in obese postmenopausal women, while Diaz, Watkins, Li, Anderson, and Campbell (2008) found no effect of CLA (1.8 g/day) on body composition or weight in overweight women on an energy-reduced diet (-500 kcal/day) plus 30 min exercise 5 days/week for 3 months. Conversely, two recent studies have shown small improvements in body composition (~1.2 kg gain in lean tissue vs. controls) in normal-weight young (Pinkoski et al, 2006) and older (Tarnopolsky et al, 2007) adults using CLA (5-6 g/day for 7-24 weeks) and participating in resistance exercise. Finally, there appears to be no effect of CLA on exercise performance (Campbell & Kreider, 2008).…”

Section: Conjugated Linoleic Acidmentioning

confidence: 90%

Dietary Supplements for Improving Body Composition and Reducing Body Weight: Where Is the Evidence?

Manore¹

2012

International Journal of Sport Nutrition and Exercise Metabolism

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Weight-loss supplements typically fall into 1 of 4 categories depending on their hypothesized mechanism of action: products that block the absorption of fat or carbohydrate, stimulants that increase thermogenesis, products that change metabolism and improve body composition, and products that suppress appetite or give a sense of fullness. Each category is reviewed, and an overview of the current science related to their effectiveness is presented. While some weight-loss supplements produce modest effects (<2 kg weight loss), many have either no or few randomized clinical trials examining their effectiveness. A number of factors confound research results associated with the efficacy of weight-loss supplements, such as small sample sizes, short intervention periods, little or no follow-up, and whether the supplement is given in combination with an energy-restricted diet or increased exercise expenditure. There is no strong research evidence indicating that a specific supplement will produce significant weight loss (>2 kg), especially in the long term. Some foods or supplements such as green tea, fiber, and calcium supplements or dairy products may complement a healthy lifestyle to produce small weight losses or prevent weight gain over time. Weight-loss supplements containing metabolic stimulants (e.g., caffeine, ephedra, synephrine) are most likely to produce adverse side effects and should be avoided.

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Section: Conjugated Linoleic Acidmentioning

confidence: 90%

Dietary Supplements for Improving Body Composition and Reducing Body Weight: Where Is the Evidence?

Manore¹

2012

International Journal of Sport Nutrition and Exercise Metabolism

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“…In contrast, supplementation with a CLA mix (3.0 -3.4 g/d) did not affect bone formation or resorption in healthy lean, overweight, obese men and women (65 -67,174) . A further two studies in young and elderly subjects who completed resistance training in addition to CLA supplementation (6 g/d) also demonstrated no change in bone mineral density and bone mass (154,175) . Brown et al (50) reported no change in bone mineral content when subjects consumed a CLA-enriched diet, although the study duration was only 56 d, an insufficient length of time for observing changes in bone mineral content.…”

Section: Conjugated Linoleic Acid and Bone Healthmentioning

confidence: 94%

Human health effects of conjugated linoleic acid from milk and supplements

et al. 2011

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The primary purpose of the present review was to determine if the scientific evidence available for potential human health benefits of conjugated linoleic acid (CLA) is sufficient to support health claims on foods based on milk naturally enriched with cis-9, trans-11-CLA (c9,t11-CLA). A search of the scientific literature was conducted and showed that almost all the promising research results that have emerged in relation to cancer, heart health, obesity, diabetes and bone health have been in animal models or in vitro. Most human intervention studies have utilised synthetic CLA supplements, usually a 50:50 blend of c9,t11-CLA and trans-10, cis-12-CLA (t10,c12-CLA). Of these studies, the only evidence that is broadly consistent is an effect on body fat and weight reduction. A previous review of the relevant studies found that 3.2 g CLA/d resulted in a modest body fat loss in human subjects of about 0.09 kg/week, but this effect was attributed to the t10,c12-CLA isomer. There is no evidence of a consistent benefit of c9,t11-CLA on any health conditions; and in fact both synthetic isomers, particularly t10,c12-CLA, have been suspected of having pro-diabetic effects in individuals who are already at risk of developing diabetes. Four published intervention studies using naturally enriched CLA products were identified; however, the results were inconclusive. This may be partly due to the differences in the concentration of CLA administered in animal and human studies. In conclusion, further substantiation of the scientific evidence relating to CLA and human health benefits are required before health claims can be confirmed.

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“…If there is an increase in creatine intake and creatine stores increase, there is a proportionate increase in plasma creatinine due to the increase in delivery to a pool with a normally functioning nephron. Prospective studies using creatine for up to 5 years in healthy people [47,48,49,50] and those with disease [51,52] have uniformly shown no adverse effects of creatine supplementation on renal function. …”

Section: Creatine Monohydrate Supplementationmentioning

confidence: 99%

Caffeine and Creatine Use in Sport

Tarnopolsky¹

2010

Ann Nutr Metab

101

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Background/Aims: Caffeine and creatine are 2 of the most widely available and used compounds in sport. Although the use of either is not considered a doping infraction, the evidence does suggest ergogenic potential in certain sports. The purpose of this paper is to review the pharmacology and potential mechanism(s) of action of caffeine and creatine as they pertain to possible use as an ergogenic aid in sport. Methods: Previous review articles on caffeine and creatine use in sport were screened for relevant information and references, and studies for review and recent articles (2007 onwards) were obtained and reviewed using a PUBMED search with the terms ‘caffeine AND exercise’, ‘creatine and creatine monohydrate AND exercise’, and appropriate linked articles were evaluated. Results: Caffeine taken before (3–6 mg/kg) or during (1–2 mg/kg) endurance exercise enhances performance, through central nervous system and direct muscle effects. Creatine monohydrate supplementation at higher (approx. 20 g/day × 3–5 days) or lower (approx. 5 g/day × 30 days) doses increases skeletal muscle total and phosphocreatine by 10–20%. Creatine supplementation appears to minimally but significantly enhance high-intensity sport performance and the mass and possibly strength gains made during resistance exercise training over the first few months. Conclusions: Although caffeine and creatine appear to be ergogenic aids, they do so in a sport-specific context and there is no rationale for their simultaneous use in sport. Higher doses of caffeine can be toxic and appear to be ergolytic. There is no rationale for creatine doses in excess of the recommendations, and some athletes can get stomach upset, especially at higher creatine doses.

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Creatine Monohydrate and Conjugated Linoleic Acid Improve Strength and Body Composition Following Resistance Exercise in Older Adults

Cited by 123 publications

References 79 publications

Dietary Supplements for Improving Body Composition and Reducing Body Weight: Where Is the Evidence?

Dietary Supplements for Improving Body Composition and Reducing Body Weight: Where Is the Evidence?

Human health effects of conjugated linoleic acid from milk and supplements

Caffeine and Creatine Use in Sport

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