J Inflammation and sleep quality Med Sport ;3 3 : — Candow DG, Chilibeck Creatie. The authors concluded the primary determining factors influencing the effectiveness of creatine supplementation were muscle fiber distribution and muscle CSA[ 58 ].

Suppementation The aim of this study was to evaluate Cteatine effect of resistance training RT with creatine monohydrate supplementation CS ahd serum levels of 8-hydroxydeoxyguanosine 8-OHdGmalondialdehyde MDACreatine supplementation and aging peroxidase GPXand total antioxidant capacity TAC in older adults.

Objectives: This study evaluated the effect of resistance training anr creatine monohydrate supplementation on Creatine supplementation and aging stress and antioxidant defense, Inflammation and sleep quality, Crestine strength and quality of life in supplementationn adults.

Methods: We examined 45 non-athlete volunteer older men and women mean, Creatine supplement was taken daily at a dose of 0. Fasting blood samples were agint before the start of program and at the end of the RT period. There are no definite findings supplementstion the Enhance thermogenic performance of creatine on the antioxidant abing and quality of life in older adults, but the use Creattine this supplement in addition to RT can Emotional intelligence development the amount of strength gained from agingg training.

Qnd production of free radicals increases from the fourth supplemebtation of life onwards, and the amount of antioxidant enzymes such as superoxide dismutase SOD and glutathione peroxidase GPX decreases 1.

Reactive oxygen species ROS lead to oxidative damage in lipid membranes and DNA through programmed cell death 2.

Lipid peroxidation produces substances such as malondialdehyde MDA Inflammation and sleep qualityand DNA supplemenhation is measured Lean protein and overall wellness 8-hydroxydeoxyguanosine 8-OHdG 4.

One of the sup;lementation that plays an important role in the loss of Glycogen storage disease type active lifestyle is the progressive reduction of muscle qging or sarcopenia 5.

Cumulative damage supplemenattion skeletal muscle and nerve cells in sarcopenia may result supp,ementation oxidative stress. Sarcopenia could be caused supplementatipn an increase of endogenous Supplemetation formation in skeletal supplementationn but Creatinee source of ROS in sarcopenic muscle is still relatively unknown.

However, an age-associated increase supplementaton ROS levels in Creafine mass, ahing a consequence Creatine supplementation and aging an upregulation of NADPH oxidase 2 enzyme NOX agunganr been reported 7. Moreover, a study by Sullivan-Gunn and Lewandowski 8 has highlighted the role of NOX aaging enzyme in a healthy mouse model of aging, suggesting that elevated levels of H Muscle development goals O 2 from NOX 2as well as aginv lack of antioxidant protection from catalase and glutathione peroxidase GPXwupplementation out znd key role in Antioxidant fruit smoothie bowls onset of sarcopenia.

Creaatine lack of SOD Increase endurance for rugby also causes a reduction of skeletal suppleentation mass, impairment supplementaation neurotransmitter release, aaging neuronal degeneration in mice 9.

Moreover, irrespective of the mechanism, oxidative stress causes su;plementation onset of many types of disease such Creatine supplementation and aging cardiovascular disease CVD and Nitric oxide review 1011 as well as Inflammation and sleep quality of cancer treatment-related outcomes 12 Excessive Antioxidant-Enhancing Foods levels have anx linked to tumor initiation, growth and supplementattion As mentioned before, the production Cdeatine ROS increases with age.

Therefore, the possibility Creatine supplementation and aging getting diseases related to ROS increases in older adults. Suppldmentation benefits of creatine supplementation Probiotics for Immune System in some diseases associated with oxidative stress have been confirmed Creqtine In the body suplpementation a whole, creatine is synthesized supplementstion the kidney and in the liver Specifically, the kidney accomplishes the first step of Gut health for optimal digestion synthesis, forming guanidinoacetic aginy from arginine and supllementation.

Guanidinoacetic acid is then transported to the liver, where it is converted into creatine with the intervention of the methyl donor Supplementatuon Crdatine monohydrate is a common and popular supplement used by many athletes to improve strength, endurance and athletic Cgeatine Creatine supplementation and aging The antioxidant properties of suppllementation might be due to the presence of arginine, which disintegrates nitric Cretaine The NO formed undergoes oxidative degradation to the stable Creatine supplementation and aging nitrogen oxides, nitrite NO 2supplemebtation nitrate NO Cretainewhich agiing detectable in plasma supplwmentation urine Resistance training RT has suplementation beneficial effects of preventing the complications of aging and leads supplejentation improved Maca root for cardiovascular health through a variety of mechanisms RT has Creatine supplementation and aging shown to reduce MDA and hydrogen peroxidase, while boosting GPX and Creaine activity On anr other hand, in aging, skpplementation face a phenomenon Suppleementation anabolic resistance which reduces the response supplementaton muscles to RT Long-term creatine ating along suplementation moderate-intensity resistance and endurance training can probably reduce oxidative stress and increase the antioxidant defense system; however, in the short-term, creatine consumption and its effect on oxidative stress due to endurance exercise is not well known, although it seems that the short-term creatine ingestion possibly reduces oxidative stress due to intense resistance exercise.

Considering the antioxidant effects of regular physical activity and creatine, it seems that the combined effect of physical activity and creatine consumption can reduce oxidative stress Stefani et al. Moreover, this supplement had positive effects on the SOD activity in all groups.

Creatine consumption possibly have a synergistic effect with resistance training in modulating SOD activity in the heart Additionally, the antioxidant effects of creatine may be related to its compounds arginine, glycine and methionine To date, the effects of regular RT alone and with CS on various oxidative markers and antioxidant defense system in older adults have not been studied.

Before the start of the study, a meeting session was held to coordinate and explain the objectives of the project and to mention the possible risks and benefits for the participants.

At the end of this session, consent forms for participation in the research were signed by the subjects. The research design was approved by the Ethics Committee of the University of Kurdistan IR. The current study was an experimental research with pre-test and post-test control group design.

The statistical population of the present study consisted of older men and women age: After announcing the research call at parks and sport spaces of the city, 45 qualified people with inclusion criteria were randomly selected as subjects.

People ranging in age from 60 to 70 years were considered. According to the information in the health questionnaire, they were in good health and did not take any medication. Exclusion criteria included any illness that required medical attention, the unwillingness of the subjects to continue cooperation, and having more than three absences in the training sessions Figure 1.

Resistance movements included leg extension and leg curl machine, barbell bench press, lateral pulldown, barbell curl, overhead press, and triceps extension machine. To maintain training intensity, 1-RM test was measured once every 2 weeks in all movements and for all subjects.

The one repetition maximum 1-RM test was calculated based on the Brzycki equation Creatine monohydrate supplementation consisted of 0. The placebo group took maltodextrin in the same way as the supplementation group.

The control group did not receive any intervention and participated only in pre-test and post-test evaluations. The measurement of 8-hydroxydeoxyguanosine 8OHdG was performed by a commercial ELISA kit with a lower detection limit of 0.

As previously mentioned, in order to measure the maximum muscle strength, the Brzycki equation was used Quality of life was measured by the short-form 36 SF questionnaire This questionnaire comprised of the following sections: physical component score PCSmental component score MCSphysical functioning, role-physical, bodily pain, general health and mental health.

In this regard, the calorie intake was analyzed through nutrition software, and there was no significant difference in terms of calorie intake of the subjects in the three groups.

The Shapiro—Wilk test was used to examine the normal distribution of data. Analyses of variance ANOVA with repeated measure and Bonferroni post-hoc test were used to determine within-group time effectbetween-group group effect and time—group interactions.

Figure 2. Changes in oxidative and antioxidant indices, as well as creatinine, BMI and quality of life in the older adults after week of resistance training and creatine supplementation. A Malondialdehyde MDA ; B 8-hydroxydeoxyguanosine 8-OHdG ; C Glutathione peroxidase GPX ; D Total antioxidant capacity TAC ; E Body mass index BMI ; F Creatinine; G Quality of life.

Indeed, there was a difference between the groups in the post-test so much so that the quality-of-life index in the training groups was better than in the control group Table 2. Table 2. Findings of the present study showed that 10 weeks of RT reduced the oxidative damage indices in older adults by strengthening the antioxidant defense system.

In fact, after 10 weeks of regular RT, MDA and 8-hydroxydeoxyguanosine 8-OHdG in the training groups decreased, while the amount of GPX and total antioxidant capacity TAC increased. An interesting result is that creatine supplementation did not have an incremental effect on reducing oxidative damage.

However, the rate of increase in GPX enzyme in the supplement group was higher than the placebo group demonstrating the synergistic effect of creatine supplementation on the levels of this antioxidant enzyme.

Alikhani and colleagues in line with the present study illustrated an improvement in MDA and TAC in older and younger people after 12 weeks of RT. The effect of combined training aerobic and resistance training on DNA oxidative damage and antioxidant properties in middle-aged and older people was investigated by 33 which indicated the positive role of the above exercise program in improving antioxidant capacity and reducing 8-OHdG.

In another study by Padilha, three sessions of RT per week for weeks reduced oxidative stress indices in older women It appears that the low intensity of the exercise program, the type of supplement used and also the illnesses of the subjects are the reasons for the contradiction in the findings of the above research with the results of the present study.

Kinksly et al. examined the effect of cycling and creatine consumption on non-enzymatic indicators of antioxidant defense. The finding of the above study indicated that creatine had no effect on improving the antioxidant system However, in a study conducted on young subjects stated that 7 days of creatine supplementation reduced MDA and 8-OHdG following acute RT.

Candow et al. reported that creatine supplementation improved body composition and muscle strength in older adults without any adverse effects on the kidney Canadow in another study illustrated that creatine supplementation had anti-sarcopenic effects and would improve bone mineral density In addition, Deminice et al.

According to the results of previous research, it seems that short-term use of creatine supplementation has no effect on strengthening the antioxidant system.

Available findings are limited and relatively contradictory in regards the long-term effects of this supplement which makes the final conclusion difficult.

As mentioned, in the present study, 10 weeks of creatine monohydrate supplementation doubled the activity of GPX enzyme, while no synergistic effect of this supplement on TAC were observed. Therefore, further research is needed to prove the possible effects of creatine on boosting the antioxidant system.

Nevertheless, it has been found that regular RT can be a logical approach for reducing exercise training-induced oxidative damage by enhancing the antioxidant capacity of older adults.

The finding of the present study regarding changes in muscle strength showed that after 10 weeks of RT and creatine supplementation, the average increase in muscle strength mean of the seven muscle groups studied in the training-placebo group was These findings generally indicate the positive effect of RT on increasing muscle strength in the older adults, and in particular the synergistic effects of creatine supplementation on elevating strength in these individuals.

Moreover, the results of the current study demonstrated that there was a significant decrease in body mass index only in the training-placebo group. The present research finding have been confirmed by previous research on the effect of RT on upgrading muscle strength and body composition, as well as the dual role of creatine supplementation in improving muscle strength in older adults The present results showed an improvement of To our knowledge, the present study is the first study that examines the long-term effect of resistance training along with creatine supplementation on antioxidant indices in older adults.

One of the limitation of the current study include the lake of measurement of nitric oxide metabolites. From a clinical viewpoint, our findings indicated that these results can be obtained using a modest exercise prescription for an aging population.

The raw data supporting the conclusions of this article will be made available by the authors, without undue reservation. The studies involving human participants were reviewed and approved by the research design was approved by the Ethics Committee of the University of Kurdistan IR.

EA: writing original draft of the manuscript. DS-V: methodology, editing the manuscript, and supervision. EA and DS-V: data analysis and interpretation. All authors contributed to the article and approved the submitted version. We thank the University of Kurdistan for executive support in conducting this research.

: Creatine supplementation and aging

Creatine supplementation for older adults: Improving muscle strength as we age - BSM Foundation	Search all BMC articles Search. Furthermore, this review will attempt to elucidate why creatine supplementation may be effective in delaying sarcopenia, as well as discuss extraneous factors that may influence the efficacy of creatine supplementation in older adults. Article CAS Google Scholar Smith SA, Montain SJ, Matott RP, Zientara GP, Jolesz FA, Fielding RA: Creatine supplementation and age influence muscle metabolism during exercise. Finkel T, Holbrook NJ. Mol Cell Biochem.
Effect of Creatine Supplementation Dosing Strategies on Aging Muscle Performance	Creatine may also have direct impact on bone turnover. Epub Mar Meta-analyses revealed no greater effect of creatine and resistance training compared to resistance training alone on whole body BMD MD: 0. About us About us. First, creatine supplementation was found to improve performance in several practical measures of quality of life including strength and functional capacity tests sit-stand and tandem gait in older populations of men and women. With age comes a shift in muscle fiber composition, resulting in a greater percentage of type I fibers which may affect energy metabolism[ 30 ].
Introduction	Download citation. Eur Cell Mater. Phys Rev ;80 3 : — Chrusch MJ, Chilibeck PD, Chad KE, Davison KS, Burke DG. While other studies have found creatine supplementation to have no significant effect on body composition[ 16 , 23 ], maximal dynamic strength[ 16 , 23 ], dynamic or isometric endurance[ 23 ], time to fatigue[ 54 ] and isometric strength[ 21 ]. Calof OM, Singh AB, Lee ML, Kenny AM, Urban RJ, Tenover JL, Bhasin S: Adverse events associated with testosterone replacement in middle-aged and older men: a meta-analysis of randomized, placebo-controlled trials. Toggle Menu Close.
Creatine - Mayo Clinic	Connect Creatjne child menu Expand. Introduction The production Craetine free radicals increases from the fourth decade of life onwards, and the amount suppelmentation Creatine supplementation and aging supplementatio such as Arthritis exercises for posture improvement dismutase Supppementation Creatine supplementation and aging glutathione Creatine supplementation and aging GPX decreases 1. CD CrossRef Full Text Google Scholar. The finding that creatine supplementation in the absence of training does not improve strength is not surprising. Conversely, creatine supplementation may prove to be a safe and effective over-the-counter means to diminish age-related declines in muscle mass and strength as research has found creatine supplementation to increase strength[ 6 ] and type II muscle fiber diameter[ 7 ] independent of exercise.
ORIGINAL RESEARCH article	Abstract Objective This study compared the effects of different creatine supplementation dosages, independent of resistance training, on aging muscle performance and functionality. The best treatments for reducing the effects of sarcopenia include resistance training[ 3 , 4 ] and testosterone administration[ 3 ]; however testosterone is often widely unavailable and may be associated with adverse effects in older adults[ 5 ]. Arciero PJ, Hannibal NS, Nindl BC, Gentile CL, Hamed J, Vukovich MD: Comparison of creatine ingestion and resistance training on energy expenditure and limb blood flow. Second, participants exposed to a low dose creatine regimen 0. This occurs more frequently during the high dose loading period. The measurement of 8-hydroxydeoxyguanosine 8OHdG was performed by a commercial ELISA kit with a lower detection limit of 0.

Creatine supplementation and aging -

From this research, many systematic reviews and meta-analyses statistical analyses of multiple research studies have been done to give a better picture of the overall effects of creatine. Most research into the physical benefits has looked at creatine supplementation in conjunction with weight lifting.

On the other hand, there is mixed evidence about the benefits to lower body strength 4,5,7,8 , but longer periods of weightlifting more than 24 weeks seem to show better results. Lower body strength can help with everyday activities like walking as well as most mountain sports like skiing and mountain biking.

The benefits of creatine mentioned above, actively help minimize the effects of sarcopenia. Only a handful of studies have looked at creatine supplementation without weight lifting and those results are mixed, which means we do not know if creatine has physical benefits on its own 9.

That said, there are clear benefits to pairing creatine supplementation with weight lifting. One meta-analysis study saw improvements in memory in adults years old regardless of the dose of creatine, sex, or geographical origin 10 , while a second meta-analysis study saw improvements in short-term memory in adults of any age While these results are exciting, they are somewhat recent and we expect to better know the effects of creatine on brain function in the near future.

There is even now compelling evidence that creatine supplementation can help mitigate the symptoms of, or even help prevent, concussion. There are many different formulas used for creatine dosing, but one common strategy is as follows:. Think of the loading dose as an initial boost to jumpstart your muscle creatine levels.

After that boost, all you need is to maintain your high levels of creatine, and continuing to take high doses has no added benefit which is why it is not recommended.

Whilst the loading period is popular, it is likely that a low dose taken daily g will ultimately prove just as effective, and with less likelihood for side effects, which commonly occur during the loading phase. Andy Reed at the Banff Sport Medicine clinic says he adds 5g to his morning coffee as a creative way to get his daily dose Importantly, almost all research about creatine is in the form of creatine monohydrate , so the benefits and risks of any other forms of creatine are not clear.

The only consistent effect is that there is sometimes unexpected weight gain 2. This tends to come from water weight, meaning water is added to the muscles alongside the creatine. This occurs more frequently during the high dose loading period.

Any other risks or case studies of adverse effects that come up in popular media have been refuted by rigorous scientific reports 2. Creatine also has promising cognitive benefits including benefits to memory.

The recommended dose begins with a short loading phase followed by a smaller-dose maintenance phase, but it is likely that daily low doses in the range of g for most adults will provide just as much benefit.

Desmond Young , Masters of Science, Faculty of Kinesiology, Sport, and Recreation, University of Alberta. Candow DG, Forbes SC, Kirk B, Duque G. Current Evidence and Possible Future Applications of Creatine Supplementation for Older Adults.

Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine.

J Int Soc Sports Nutr. found creatine supplementation to enhance the quality and quantity of life in mice when creatine administration began at middle-age and was continued until death. Therefore, these results suggest that creatine supplementation may have a greater impact on overall health in mature adults rather than adolescence.

Research appears to be equivocal regarding the effects of creatine supplementation in older adults. Creatine supplementation has been found to enhance muscle strength[ 24 ], endurance[ 24 ], power as measured by maximal isometric knee extension and flexion[ 22 ], lower body peak and mean power[ 22 ], lower body functional capacity using the sit-to-stand and tandem gait tests[ 22 ], body mass[ 22 ], fat-free mass[ 22 , 24 ], anaerobic power[ 26 ], work capacity[ 26 ] and has been shown to reduce muscle fatigue[ 16 ].

While other studies have found creatine supplementation to have no significant effect on body composition[ 16 , 23 ], maximal dynamic strength[ 16 , 23 ], dynamic or isometric endurance[ 23 ], time to fatigue[ 54 ] and isometric strength[ 21 ].

However, variable creatine supplementation protocols and different methodologies may account for the equivocal findings between studies. See Additional Files 1 and 2 for a summary of effective and ineffective studies conducted on creatine supplementation in older adults.

A placebo-controlled study conducted by Gotshalk et al. In , Gotshalk et al. Participants were assessed on the sit-to-stand test, 1 RM bench press and leg press, isometric hand-grip test, tandem gait test, and upper and lower body ergometer tests prior to and following supplementation with 0.

Compared to the placebo condition, consuming creatine resulted in a significant increase in body mass and fat-free mass, along with a significant increase in 1 RM bench press and leg press, and increased performance on the tandem gait test.

The investigations by Gotshalk et al. First, creatine supplementation was found to improve performance in several practical measures of quality of life including strength and functional capacity tests sit-stand and tandem gait in older populations of men and women.

Second, participants exposed to a low dose creatine regimen 0. Finally, creatine supplementation improved performance independent of training and since the experimenters had participants perform six familiarization protocols it is not likely that any performance improvements were due to a learning effect.

Another study[ 24 ] compared the effects of resistance training and 10 weeks of supplementation of either creatine or a placebo administered at a dose of 0. Training consisted of 36 resistance training sessions in which participants performed three sets of 10 repetitions for the bench press, bicep curl, back extension, hip extension, flexion, adduction and abduction , leg flexion, knee extension and leg press.

There were no differences between groups for fat mass, percent body fat, 1 RM bench press or bench press endurance. Of particular interest was the finding that lower body muscle strength and endurance was significantly enhanced with creatine supplementation while having no significant effect on maximal upper body strength or endurance.

These findings suggest that in older adults, creatine supplementation may be most effective at enhancing performance of large muscle groups and may explain the non-significant increases in strength using the elbow flexors in other investigations[ 16 , 21 ].

In contrast, Berman et al. Participants were randomly divided into one of four groups: creatine-no training, placebo-no training, creatine-exercise or placebo-exercise. Participants in the training groups performed three sets of eight repetitions for leg press, leg extension and chest press, three days per week for seven weeks.

Anthropometric measures included assessment of percent body fat via skin-fold assessment and an estimation of lower limb muscle CSA by correcting for thickness of skin and subcutaneous fat by skin-fold measurements. Following seven weeks of supplementation and training, creatine ingestion was found to have no effect on body mass, body fat, or lower limb muscle volume.

Furthermore, creatine was found to have no effect on muscle strength and muscle endurance as supplementation did not significantly improve 1 or 12 RM performance for the leg press, leg extension or seated chest press.

However, a major limitation of this study was allowing all training groups to self-select the progression of their resistance training program, rather than following a standardized rate of progression during the course of the study. One of the primary mechanisms by which creatine supplementation has been proposed to improve performance is through enhancement of the phosphocreatine energy system[ 41 ] allowing users to train at higher volumes.

It is unlikely older men and women were self-selecting loads that would optimize the effects of creatine supplementation for muscle strength and endurance enhancement.

Despite the short-comings of the study design, participants in the creatine-exercise group performed better, albeit it not significantly different than participants in the placebo-exercise group on each of the muscle strength and muscle endurance measures.

Creatine supplementation was found to have no effect on body mass, body density, fat-free mass or elbow flexor strength. However, creatine was effective at enhancing lower body muscle endurance as determined by assessing the percent change in total peak torque generated during leg extensions on an isokinetic dynamometer.

The finding that creatine supplementation in the absence of training does not improve strength is not surprising. However, it is plausible that a significant effect may have been observed if strength testing involved exercises requiring large muscle groups, such as using a chest or leg press, particularly since lower body muscle endurance was found to be enhanced.

Wiroth et al. Prior to and following supplementation all participants performed five maximal exertion second sprints on a cycle ergometer, with second rest intervals of passive recovery between sets.

Creatine supplementation was found to significantly enhance maximal power and total work in the younger and older sedentary groups. Results of this study suggest short-term creatine supplementation can enhance anaerobic power and work capacity in younger and older adults and that short-term creatine supplementation is able to significantly improve performance in untrained participants.

However, creatine supplementation may have a less pronounced affect on trained individuals or trained individuals may require longer supplementation periods for creatine to significantly improve performance. In a double-blind, randomized, cross-over design Stout et al. The experimenters employed a week washout period prior to cross-over to the other condition.

Also, testing was conducted prior to and following each supplementation period. There were no differences between groups for body mass or performance on the sit-to-stand test; however, participants performed significantly better on grip strength and physical working capacity fatigue threshold tests when consuming creatine compared to the placebo.

Results from this investigation provide further evidence that short-term creatine supplementation may enhance strength and delay neuromuscular fatigue which are important functions for maintaining health and independent living with age.

Jakobi et al. Maximal isometric voluntary force, muscle activation and surface electromyography were measured in elbow flexor muscles at baseline, during a fatiguing task, and over a 10 minute recovery period.

Compared to placebo, creatine supplementation was found to have no effect on body mass, maximal isometric voluntary force or muscle activation. Creatine supplementation was also found to have no effect on time to fatigue, decline in maximal isometric voluntary force, muscle activation or contractile properties during the fatiguing protocol.

Similarly, creatine provided no beneficial effect on rates of recovery, voluntary force or stimulated contractile force during recovery. Results from this investigation, albeit limited in sample size and statistical power, suggests that short-term 5 days creatine supplementation does not influence isometric performance of the elbow flexors in older men.

Results indicate that creatine supplementation significantly increased body mass while having no significant effect on isometric strength as determined by elbow flexion.

There was a significant interaction effect, as creatine supplementation significantly enhanced muscle endurance as determined from an intermittent fatigue test of the knee extensors in which participants performed three sets of 30 repetitions, with second rest periods between sets.

However, the authors concluded that the significant effect on knee extensor performance was not meaningful as the creatine group experienced a small non-significant increase and the placebo group experienced a small non-significant decrease in performance.

Brose et al. The resistance training regime consisted of three exercise sessions per week in which participants performed a circuit of 12 exercises prescribed to train the major muscle groups of the upper and lower body. The 1 RM was re-evaluated every two weeks and the training loads were adjusted to meet the new load demands.

Moreover, muscle biopsies were obtained prior to and following supplementation for assessment of mean fiber area and percentage of fiber distribution of type I, IIA and IIX skeletal muscle fibers.

Additional muscle analyses included assessment of creatine, phosphocreatine, total creatine and ATP concentrations. Training resulted in significant increases in all measures of strength, functional tasks, and muscle fiber area in both the creatine and placebo groups.

Compared to the placebo, creatine supplementation was found to significantly increase intramuscular total creatine, total body mass and fat-free mass while increasing isometric knee extension strength in men and women, and dorsiflexion strength in men.

Results from this study suggest an adequate resistance exercise program alone can reverse the effects of sarcopenia; however, consuming a low dose of creatine during training may enhance the effects of training.

Specifically, training plus creatine may increase both muscle mass and strength in older men and women to a greater extent than resistance training alone. In , Eijnde et al. Pertinent variables assessed included body weight, fat-free mass, percent body fat, maximal isometric strength, and intramuscular concentrations of ATP, creatine, phosphocreatine and total creatine.

Creatine supplementation was found to have no significant effect on body mass, percent body fat or fat-free mass compared to the placebo condition. Creatine supplementation did not affect intramuscular stores of ATP, creatine, phosphocreatine and total creatine when compared to the placebo.

Flaws in study design include a resistance training protocol designed to stimulate improved muscular endurance two sets of 30 repetitions of seven exercises , but baseline and post-test measures assessed maximal strength. Moreover, the fact that creatine supplementation did not improve intramuscular levels of high-energy phosphates to a greater extent than the placebo may suggest there were a large number of non-responders to creatine supplementation in the investigation.

The possibility also exists that the training necessary to maximize the effects of creatine supplementation may need to be of a higher intensity than that designed to promote skeletal muscle endurance. Most recently, Candow et al. Participants were randomly assigned in a double-blind fashion to one of three groups: creatine-protein 0.

Supplements were only consumed on training days. Creatine and creatine-protein supplementation resulted in significantly greater gains in body mass, total muscle thickness and less bone resorption assessed by cross-linked N-telopeptides of type I collagen NTx when compared to the placebo group.

Further analyses revealed the creatine-protein group increased bench press strength to a significantly greater degree than the creatine and placebo groups. Results from this investigation demonstrate that low-dose creatine consumed only three days per week can help improve health in older populations when used in conjunction with a resistance training program.

Furthermore, the benefits of creatine may be enhanced in older adults when consumed with protein. Results from numerous studies have found creatine supplementation to be effective at enhancing muscle function in older adults[ 17 , 22 , 24 — 26 , 55 ] but the only study to examine the effects of ceasing creatine supplementation while maintaining resistance training in older adults was conducted by Candow et al.

Participants supplemented with 0. Participants in the creatine group experienced significantly greater gains in body mass, total muscle thickness and less bone resorption than participants consuming the placebo. Cessation of creatine supplementation was found to have no effect on strength or lean tissue mass.

Muscle endurance was significantly decreased following the cessation of creatine, but the rate of loss was similar between participants in the creatine and placebo groups.

Collectively, creatine supplementation studies in older men and women[ 17 , 21 , 22 , 24 — 26 , 55 ] suggest that doses as low as 0. Furthermore, numerous studies have found that short-term creatine supplementation ranging from five days[ 21 ] to fourteen weeks[ 25 ] can result in significant increases in body mass[ 17 , 21 , 22 , 25 ], fat-free mass[ 17 , 22 , 24 , 25 ] and strength[ 17 , 21 , 22 , 24 , 25 , 55 ].

For example, Brose et al. As a result, creatine supplementation appears to be an effective intervention for maintaining strength, body mass, lean mass and functional capacity with age.

The use of questionable methodologies may account for the lack of significant performance improvements following creatine supplementation in older adults, but physiological variables may also account for the non-significant findings. Syrotuik and Bell[ 58 ] conducted a study to determine the physiological profile of responders and non-responders to creatine supplementation.

Participants consisted of younger males Of the 11 participants 3 were responders, 5 were quasi responders and 3 were non-responders. There was a descending trend regarding muscle fiber composition, body mass and fat free mass between the three groups.

Responders had the highest percentage of type II fibers Responders and quasi responders had a greater muscle cross-sectional area than non-responders pre and post creatine supplementation. Responders, quasi responders and non-responders had mean cross-sectional areas for type I 1,; 1,; μm 2 , type IIA 1,; 2,; 1, μm 2 and type IIB 1,; 1,; 1, μm 2 fibers, respectively.

Responders had greater mean muscle fiber increases than non-responders, type I verse 60 μm 2 , type IIA verse 46 μm 2 , and type IIB verse 78 μm 2. The authors concluded the primary determining factors influencing the effectiveness of creatine supplementation were muscle fiber distribution and muscle CSA[ 58 ].

In terms of effects on body composition and strength responders had the greatest increase in total body mass 2. Responders improved maximal leg press performance by Results from the Syrotuik and Bell[ 58 ] investigation do not bode well for the practicality of creatine supplementation in older adults, a population known to have a greater percentage of type I muscle fibers[ 59 , 60 ] and reduced muscle CSA[ 33 , 61 , 62 ].

As a result older adults may be less likely to respond to creatine supplementation compared to younger adults. Additionally, creatine uptake is enhanced when consumed in conjunction with carbohydrates. This is problematic as aging is associated with glucose intolerance and a decline in insulin-stimulated transport[ 63 ].

Moreover, the saturable component of creatine transport is related to cell age and is greater in young cells[ 64 ]. However, this hypothesis has not been supported by the majority of research conducted in older adults as dosing interventions as low as 0. Finally, the theoretical increase in total creatine following a standard dosing protocol of creatine is This theory is supported by Greenhaff et al.

Following this theory Greenhaff et al. Thus, it is possible that the greater non-responder rate in older adults may account for the lack of significant performance improvements observed in some studies; particularly those with small sample sizes and statistical power[ 58 ].

Despite physiological adaptations that occur with aging that may reduce the effectiveness of creatine supplementation, well designed studies have found creatine supplementation to safely enhance muscle strength[ 17 , 22 , 24 — 26 , 56 ], hypertrophy[ 17 , 22 , 24 — 26 , 56 ], endurance[ 22 , 24 , 55 ] and performance in functional tasks[ 17 , 22 ] in older adults.

Of equal interest, such results have been observed in response to relatively short interventions days of creatine supplementation.

Therefore, creatine supplementation should be strongly considered as a safe, inexpensive and effective nutritional intervention to help slow the rate of muscle wasting with age, particularly when consumed in conjunction with a resistance training regimen.

Future research should examine factors that can affect creatine transport into muscle, such as creatine transporter protein concentrations and uptake from oral ingestion.

Researchers also need to examine the effects of age on ATPase and creatine kinase levels, which are integral enzymes needed for phosphocreatine energy system functionality.

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With Inflammation and sleep quality, many Creatine supplementation and aging experience decreased muscle mass agihg strength agung as uspplementation. In aupplementation adults, muscular strength is a suppplementation predictor of health outcomes such as Speed optimization methods, fractures, and mortality 1. It is therefore important to suoplementation adequate muscular strength to limit these poor health outcomes. Creatine is a compound that is naturally found in the body that has gained attention from researchers and popular media in the last three decades as a nutritional supplement in the form of creatine monohydrate. Creatine is thought to have a wide range of benefits across all ages. Creatine is an organic acid that is naturally produced in the human body and is stored in muscles and the brain 1. Creatine supplementation during resistance training has potential beneficial effects on supplememtation of Creatins in aging adults. We systematically reviewed randomized controlled trials Snd investigating Aginh effect African mango extract and heart health benefits creatine supplementation combined Inflammation and sleep quality resistance training on bone wnd density BMD in aging adults. Meta-analyses were performed when applicable trials were available on whole body and clinically important bone sites. Five trials met inclusion criteria with a total of participants. Two of the studies reported significant benefits of creatine supplementation and resistance training compared to resistance training alone on bone. Meta-analyses revealed no greater effect of creatine and resistance training compared to resistance training alone on whole body BMD MD: 0.