Creatine Builds Muscle, Increases Lean Body Mass, in All Age Groups

Creatine is high on the top-ten list of evidence-based dietary supplements used by athletes and body builders to enhance performance, muscle power and fitness. The science behind creatine is as impressive as its popularity. The benefits of creatine are scientifically validated by a research portfolio replete with published reports and clinical trials.

The exciting news is that creatine is not just for the young. The latest research shows that men and women of all ages can benefit from using creatine to support muscle strength. While the average person over fifty may not be looking to participate in a weight-lifting competition, maintaining muscular fitness is vitally important as we age and a key factor for healthy longevity. Studies have examined the effects of creatine in older men and women and the findings are compelling. Creatine may be one of the most effective supplements for keeping physically and mentally fit throughout life.

In a double-blind, placebo-controlled, twenty-eight men and women, over age 65, took part in a whole-body resistance exercise program 3 days a week while taking either creatine or a placebo. The researchers measured total body mass and lean body mass along with strength of various body parts. The creatine and placebo groups had improvements in measurements of strength and performance of functional tasks, which is not surprising since exercise helps keep you strong and fit. But only the creatine group showed increases in total body and fat-free mass. The report concluded that “The addition of creatine supplementation to the exercise stimulus enhanced the increase in total and fat-free mass, and gains in several indices of isometric muscle strength.”

Reference: Brose A, Parise G, Tarnopolsky MA. Creatine supplementation enhances isometric strength and body composition improvements following strength exercise training in older adults. J Gerontol A Biol Sci Med Sci. 2003 Jan;58(1):11-9.

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Creatine for Strength in Older Women

Creatine is well-known for its potent ability to build muscle strength, enhance exercise performance and increase lean body mass. Backed by a noteworthy dossier of research studies published in peer-reviewed scientific journals, creatine is a hugely popular dietary supplement among body builders of both sexes. It works for men of all ages. A recent study now shows that older women are not left out. And this is important news: while the average senior woman may not be that interested in joining ranks with body builders, maintaining muscle strength and lean (fat-free) muscle mass is vitally important to healthy aging and longevity in women.

Published in the European Journal of Applied Physiology, this double-blind clinical trial assessed the effects of creatine supplementation in a group of healthy 60 to 70 year old women. The ladies took 5 grams of creatine a day or a placebo while participating in a resistance training regimen three days a week for twelve weeks. At completion of the program those taking creatine realized greater increases over the placebo group in bench press strength, knee extension and biceps curl. As stated in the published report: “These results indicate that long-term creatine supplementation combined with resistance training 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.”

Aguilar AF, et al. Long term creatine supplementation improves muscular performance during resistance training in older women. Eur J Appl Physiol. 2013 Apr;113(4):987-96.

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Creatine Plus Protein – The Winning Combo for Fitness in Older Men

Creatine is a standout dietary supplement for building muscle and boosting athletic performance. More importantly, the benefits of creatine are supported by hundreds of scientific studies; establishing creatine as the most extensively researched products for fitness, muscle strength and maintenance of lean body mass. As shown in a recent study, creatine can be even more powerful when taken with a protein supplement.

A randomized double-blind clinical trial, published in the scientific Journal of Medicine & Science in Sports & Exercise, looked to see if supplementing protein combined with creatine would improve strength and muscle mass in a group of men aged 55 to 77 who engaged in a resistance training program. Measurements were taken of lean tissue mass and muscle size before and after starting the program. Leg strength and arm bench press strength was also measured. Study subjects taking creatine plus protein realized increases in body mass, muscle size and arm bench press strength. At the same time, muscle protein breakdown decreased as indicated by a reduction in levels of “3-MH” a urinary marker of muscle fiber degradation.

Candow DG, et al. Low dose creatine combined with protein during resistance training in older men. Med Sci Sports Exerc. 2008 Sep;40(9):1645-52. ineral content and density in older men. J Nutr Health Aging. 2005 Sep-Oct;9(5):352-3.

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Creatine Improves Muscular Performance, Even in Your 60s!

You heard that right.

A recent study conducted on women aged 58-71 found that short-term creatine supplementation resulted in an increase in strength, power, and lower-body motor functional performance in older women without any adverse side effects.

The study compared strength and performance tasks from subjects who supplemented with creatine for 7 days vs. those who were given a placebo.

There is some proof that creatine isn’t only good for only young athletes!

Here is a link to the abstract of the study:

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