Meta-Analysis Examining the Importance of Creatine Ingestion Strategies on Lean Tissue Mass and Strength in Older Adults

Abstract

Creatine supplementation in conjunction with resistance training (RT) augments gains in lean tissue mass and strength in aging adults; however, there is a large amount of heterogeneity between individual studies that may be related to creatine ingestion strategies. Therefore, the purpose of this review was to (1) perform updated meta-analyses comparing creatine vs. placebo (independent of dosage and frequency of ingestion) during a resistance training program on measures of lean tissue mass and strength, (2) perform meta-analyses examining the effects of different creatine dosing strategies (lower: ≤5 g/day and higher: >5 g/day), with and without a creatine-loading phase (≥20 g/day for 5–7 days), and (3) perform meta-analyses determining whether creatine supplementation only on resistance training days influences measures of lean tissue mass and strength. Overall, creatine (independent of dosing strategy) augments lean tissue mass and strength increase from RT vs. placebo. Subanalyses showed that creatine-loading followed by lower-dose creatine (≤5 g/day) increased chest press strength vs. placebo. Higher-dose creatine (>5 g/day), with and without a creatine-loading phase, produced significant gains in leg press strength vs. placebo. However, when studies involving a creatine-loading phase were excluded from the analyses, creatine had no greater effect on chest press or leg press strength vs. placebo. Finally, creatine supplementation only on resistance training days significantly increased measures of lean tissue mass and strength vs. placebo.

Community-Based Survey Exploring Use of the Dietary Supplement Creatine by Adult Non-Athletes

“…Although it was not altogether unsurprising that younger respondents reported higher rates of creatine use, there were 6% of respondents between the ages of 66–89 years who also reported either current or past use of creatine. In addition, they reported an average daily dose of approximately 6 g, which was similar to the average dose reported by young and midlife respondents and consistent with the recommended dose of 5 g per day that has been found to improve upper and lower body strength and power [ 37 , 38 ]. There are more than 53 million adults between the ages of 66–89 years in the United States alone [ 39 ].…”

“…Among these, creatine monohydrate is the most well-recognized and researched [ 7 , 44 ]. In two recent meta-analyses of creatine use, creatine monohydrate was the form of creatine reported by more than 75% of the included studies [ 26 , 38 ]. Although there are generally no safety concerns regarding creatine supplementation, the vast majority of safety and efficacy studies have focused on the use of creatine monohydrate [ 7 , 44 ].…”

Creatine Enhances the Effects of Cluster-Set Resistance Training on Lower-Limb Body Composition and Strength in Resistance-Trained Men: A Pilot Study

“…The effects of CrM supplementation on body composition and RT performance have been ratified over 30 years of clinical research in different populations [ 12 , 14 , 15 , 16 ]. However, this study is expected to be the first literature contribution on the combination of CrM supplementation and a CS-RT program.…”

“…Hence, the CK/PCr system might be considered as a crucial spatio-temporal energy and metabolic buffer during high-intensity short-duration physical exercise [ 8 ]. Optimization of the CK/PCr system can be attained by supplementation with creatine monohydrate (CrM), which is not only the most studied, safe, and effective nutritional ergogenic aid [ 12 , 13 , 14 , 15 ] but also has several potential health/therapeutic benefits [ 16 , 17 , 18 , 19 , 20 , 21 ].…”

Sarcopenia: Etiology, Nutritional Approaches, and miRNAs

“…There are several studies showing that creatine monohydrate supplementation in addition to a strength training protocol can augment muscle mass and function in older adults [132][133][134]. It has been shown that this might be due to energy and mechanical optimization of the cells [135], which results in the prevention of protein degradation [134], an increase in and activation of satellite cells [136,137], and an increase in glycogen synthesis [138].…”