Comparison of creatine supplementation before versus after supervised resistance training in healthy older adults.
Study Goal
The researchers aimed to compare the effects of creatine supplementation before versus after supervised resistance training on muscle mass, strength, and protein catabolism in healthy older adults.
Results Summary
Both groups showed significant increases in lean tissue mass, muscle thickness, and strength, along with reduced muscle protein catabolism, with no differences between creatine timing. Kidney function remained unchanged.
Population
Healthy older adults (n=22, split into two groups of 11).
Effective Dosage
0.1g/kg creatine before or after training, 3 days/week.
Duration
12 weeks.
Interactions
None mentioned.
| Intervention | Direction | Endpoint | Population | Dosage | Impact | Claim # |
|---|---|---|---|---|---|---|
creatine supplementation before supervised resistance training | increase | whole-body lean tissue mass | healthy older adults | - | experienced a significant increase | #1 |
creatine supplementation after supervised resistance training | increase | whole-body lean tissue mass | healthy older adults | - | experienced a significant increase | #2 |
creatine supplementation before supervised resistance training | increase | limb muscle thickness | healthy older adults | - | experienced a significant increase | #3 |
creatine supplementation after supervised resistance training | increase | limb muscle thickness | healthy older adults | - | experienced a significant increase | #4 |
creatine supplementation before supervised resistance training | increase | upper body strength | healthy older adults | - | experienced a significant increase | #5 |
creatine supplementation after supervised resistance training | increase | upper body strength | healthy older adults | - | experienced a significant increase | #6 |
creatine supplementation before supervised resistance training | increase | lower body strength | healthy older adults | - | experienced a significant increase | #7 |
creatine supplementation after supervised resistance training | increase | lower body strength | healthy older adults | - | experienced a significant increase | #8 |
creatine supplementation before supervised resistance training | decrease | muscle protein catabolism | healthy older adults | - | experienced a decrease | #9 |
creatine supplementation after supervised resistance training | decrease | muscle protein catabolism | healthy older adults | - | experienced a decrease | #10 |
creatine supplementation before supervised resistance training | no change | kidney function | healthy older adults | - | no change | #11 |
creatine supplementation after supervised resistance training | no change | kidney function | healthy older adults | - | no change | #12 |
creatine supplementation before supervised resistance training | increase | muscle mass | older adults | - | similar changes | #13 |
creatine supplementation after supervised resistance training | increase | muscle mass | older adults | - | similar changes | #14 |
creatine supplementation before supervised resistance training | increase | strength | older adults | - | similar changes | #15 |
creatine supplementation after supervised resistance training | increase | strength | older adults | - | similar changes | #16 |
This study was performed to compare the effects of creatine supplementation (CR) before vs. after supervised resistance training (RT) in healthy older adults. Participants were randomized to one of two groups: CR-Before (0.1g•kg(-1) creatine before + 0.1g•kg(-1) placebo [rice flour] after RT, n = 11) or CR-After (placebo before + creatine after RT, n = 11). Resistance training (RT) was performed 3 days/week, on nonconsecutive days, for 12 weeks. Prior to and following the study, measures were taken for body composition, maximum strength, muscle protein catabolism, and kidney function. Over the 12-week training period, both groups experienced a significant increase in whole-body lean tissue mass, limb muscle thickness, and upper and lower body strength and a decrease in muscle protein catabolism (p < 0.001), with no differences between groups. There was no change in kidney function over time. Changes in muscle mass or strength are similar when creatine is ingested before or after supervised resistance training in older adults.