The effects of age on skeletal muscle and the phosphocreatine energy system: can creatine supplementation help older adults

Abstract

Creatine supplementation has been found to significantly increase muscle strength and hypertrophy in young adults (≤ 35 yr) particularly when consumed in conjunction with a resistance training regime. Literature examining the efficacy of creatine supplementation in older adults (55-82 yr) suggests creatine to promote muscle strength and hypertrophy to a greater extent than resistance training alone. The following is a review of literature reporting on the effects of creatine supplementation on intramuscular high energy phosphates, skeletal muscle morphology and quality of life in older adults. Results suggest creatine supplementation to be a safe, inexpensive and effective nutritional intervention, particularly when consumed in conjunction with a resistance training regime, for slowing the rate of muscle wasting that is associated with aging. Physicians should strongly consider advising older adults to supplement with creatine and to begin a resistance training regime in an effort to enhance skeletal muscle strength and hypertrophy, resulting in enhanced quality of life.

Novel Insights on Nutrient Management of Sarcopenia in the Elderly

“…It is recommended to have an adequate creatine supplementation because it could represent an intriguing intervention to counteract sarcopenia and in particular fatigue associated with sarcopenia; the timing of creatine ingestion (i.e., 0.03-0.5 g/kg before and after the sessions of resistance training) can be more relevant than the amount of creatine [73,76] The ingestion of an adequate creatine supplementation determines the increase in muscle phosphocreatine (PCr) and the energy provided for the phosphorylation of adenosine diphosphate (ADP) to adenosine triphosphate (ATP) during and after intense exercise largely depends on the amount of PCr stored in the muscle Vitamin D…”

“…Chilibeck et al (2005) showed a greater increase (3.2 versus 1%) of bone mineral content in older men (71 years) after 12 weeks of creatine supplementation (0.3 g/kg for 5 days, 0.07 g/kg for 11 weeks), in combination with training against resistance compared to training alone [75]. Dalbo et al (2009) have stated that creatine is an effective intervention to combat sarcopenia [76]. The timing of creatine ingestion (i.e., 0.03-0.5 g/kg before and after the sessions of resistance training) can be more relevant than the amount of creatine.…”

Mobility, Balance, and Muscle Strength Adaptations to Short-Term Whole Body Vibration Training Plus Oral Creatine Supplementation in Elderly Women

“…Aging also leads to a decline in total creatine and phosphocreatine (PCr) in muscles (21,22). Furthermore, the rate of post exercise PCr synthesis decreases about 8% in every decade of life after the age of 30 (22). Existing evidences suggest that creatine supplementation may reverse these events and could subsequently improve performance in daily activities (20).…”

“…By reviewing the existing evidences, Dalbo et al (2009) concluded that creatine supplementation is an effective nutritional intervention for diminishing Sarcopenia in the elderly, especially, if it is combined with resistance-type exercises (22).…”

“…Aging also leads to a decline in total creatine and phosphocreatine (PCr) in muscles (21,22). Furthermore, the rate of post exercise PCr synthesis decreases about 8% in every decade of life after the age of 30 (22).…”