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Creatine supplementation improves muscular performance in older men
Lincoln A Gotshalk1, Jeff S Volek, Robert S Staron
1Department of Health and Physical Education, University of Hawaii at Hilo, USA.
Medicine and Science in Sports and Exercise
|March 7, 2002
Summary
Seven-day creatine supplementation significantly improved muscle strength, power, and functional ability in older men. This intervention offers a safe and effective strategy to combat age-related muscle decline.
Area of Science:
- Gerontology
- Exercise Physiology
- Nutritional Science
Background:
- Aging is associated with decreased muscle strength and power.
- Creatine supplementation is known to enhance muscle performance in younger adults.
Purpose of the Study:
- To investigate the effects of short-term creatine supplementation on muscle performance in older men.
- To determine if creatine can mitigate age-related declines in strength and functional capacity.
Main Methods:
- A double-blind, placebo-controlled study involving 18 normally active older men (59-72 years).
- Participants underwent a 7-day supplementation period (0.3 g/kg/day) after an initial familiarization phase.
- Performance was assessed via measures of maximal dynamic and isometric strength, explosive power, and lower-extremity functional tests.
Main Results:
- Creatine supplementation significantly increased body mass, fat-free mass, maximal dynamic and isometric strength, and lower-body power compared to placebo.
- Significant improvements were also observed in functional tests, including sit-stand and gait tests.
- No adverse side effects were reported during the supplementation period.
Conclusions:
- Seven days of creatine supplementation effectively enhances muscle performance and functional capacity in older men.
- Creatine may serve as a beneficial therapeutic strategy to counteract age-related muscle loss and improve daily living activities.