Long-term creatine supplementation improves muscular performance during resistance training in older women

Abstract

This study examined the effects of long-term creatine supplementation combined with resistance training (RT) on the one-repetition maximum (1RM) strength, motor functional performance (e.g., 30-s chair stand, arm curl, and getting up from lying on the floor tests) and body composition (e.g., fat-free mass, muscle mass, and % body fat using DEXA scans) in older women. Eighteen healthy women (64.9 ± 5.0 years) were randomly assigned in a double-blind fashion to either a creatine (CR, N = 9) or placebo (PL, N = 9) group. Both groups underwent a 12-week RT program (3 days week(-1)), consuming an equivalent amount of either creatine (5.0 g day(-1)) or placebo (maltodextrin). After 12 week, the CR group experienced a greater (P < 0.05) increase (Δ%) in training volume (+164.2), and 1RM bench press (+5.1), knee extension (+3.9) and biceps curl (+8.8) performance than the PL group. Furthermore, CR group gained significantly more fat-free mass (+3.2) and muscle mass (+2.8) and were more efficient in performing submaximal-strength functional tests than the PL group. No changes (P > 0.05) in body mass or % body fat were observed from pre- to post-test in either group. These results indicate that long-term creatine supplementation combined with RT improves the ability to perform submaximal-strength functional tasks and promotes a greater increase in maximal strength, fat-free mass and muscle mass in older women.

Management of Sarcopenia in Elderlies

“…Örneğin, yaşlılarda kreatin desteği ile kuvvet çalışmalarının kombine edilmesi, kas kütlesi ve gücünü düzeltmiştir. 51 Ancak başka bir raporda da, kreatin desteği kas kütlesi üzerinde, toplam beden kütlesinde veya üst ekstremite gücünde herhangi bir etki göstermemiştir. 52 Bu çelişkili sonuçlar nedeniyle, yaşlılarda sarkopeni tedavisi için kreatin desteği önerilmemektedir.…”

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“…The meta-analysis by Devries and Phillips (2014) includes some intervention studies which have been considered by the Panel as pertinent to the claim in this opinion (Bermon et al, 1998;Chrusch et al, 2001;Brose et al, 2003;Carter et al, 2005;Candow et al, 2008;Bemben et al, 2010;Aguiar et al, 2013), but not others (Rogers et al, 2006;Cooke et al, 2014;Gualano et al, 2014). In addition, one of the studies included in the meta-analysis (Neves et al, 2011) was conducted in women with knee osteoarthritis, the results of which cannot be extrapolated to the target population for the claim.…”

“…The Panel notes that three of the studies provided (Chrusch et al, 2001;Rogers et al, 2006;Aguiar et al, 2013) showed an effect of daily consumption of creatine at doses of about 3-6 g for 11-12 weeks in combination with regular resistance training of moderate intensity (three times per week) on muscle strength in adults over the age of 55; that two studies showed an effect of daily consumption of creatine at doses of 5 g for 14 (Brose et al, 2003) and 23 weeks (Gualano et al, 2014), respectively, in combination with resistance training (three times per week and twice per week, respectively) on some measures of muscle strength, but not on others; and that one study (Bermon et al, 1998) did not show an effect of daily consumption of creatine at doses of 5 g for about 7 weeks, in combination with resistance training on muscle strength. The Panel notes that the latter study had shorter duration of the intervention.…”

“…Creatine was given daily throughout the intervention period in six studies (Bermon et al, 1998;Chrusch et al, 2001;Brose et al, 2003;Rogers et al, 2006;Aguiar et al, 2013;Gualano et al, 2014). In the remaining four studies (Carter et al, 2005;Candow et al, 2008;Bemben et al, 2010;Cooke et al, 2014), creatine was administered only on training days (three times per week).…”

“…In the placebo-controlled, double-blind, parallel intervention study by Aguiar et al (2013), 18 healthy women above 60 years of age performed an initial 12-week resistance training programme without supplementation (three training days per week, run-in). Subsequently, participants were matched according to their age, body weight (bw) and 1-RM tests and randomised to consume either 5 g/day of creatine (n = 9; mean age: 64 AE 4 years) or placebo (n = 9; mean age: 65 AE 6 years) for an additional 12 weeks.…”