Periodized resistance training with and without supplementation improve body composition and performance in older men.
Study Goal
To examine the effects of 12 weeks of periodized resistance training with and without creatine and whey protein supplementation on body composition, muscular strength, and functional performance in older adults.
Results Summary
Resistance training alone and with supplementation improved lean body mass, reduced fat mass, and enhanced strength and functional performance, but supplementation did not provide additional benefits over training alone. Both groups showed significant improvements in bench press, leg press, stair-climbing power, and 400-m walk time compared to controls.
Population
22 male volunteers aged 68.1 ± 6.1 years.
Effective Dosage
RTS group consumed 0.3 g/kg/day creatine for 5 days, then 0.07 g/kg/day, plus one 35 g liquid protein drink daily.
Duration
12 weeks.
Interactions
None mentioned.
| Intervention | Direction | Endpoint | Population | Dosage | Impact | Claim # |
|---|---|---|---|---|---|---|
periodized resistance training with creatine and whey protein supplementation | no change | main measured outcome variables | male volunteers (68.1 ± 6.1 years) | no significant differences | no significant differences | #1 |
periodized resistance training with creatine and whey protein supplementation | increase | relative lean body mass | male volunteers (68.1 ± 6.1 years) | 3.3 ± 3.1 % | increased | #2 |
periodized resistance training | increase | lean body mass | male volunteers (68.1 ± 6.1 years) | 60.2 ± 8.3 to 61.6 ± 9.4 kg | increased | #3 |
periodized resistance training | decrease | fat mass | male volunteers (68.1 ± 6.1 years) | 20.8 ± 4.2 to 19.0 ± 3.9 kg | decreased | #4 |
periodized resistance training | decrease | percentage body fat | male volunteers (68.1 ± 6.1 years) | 25.7 ± 3.8 to 23.8 ± 4.0 % | decreased | #5 |
periodized resistance training with creatine and whey protein supplementation | increase | lean body mass | male volunteers (68.1 ± 6.1 years) | 56.4 ± 4.3 to 58.2 ± 3.4 kg | increased | #6 |
periodized resistance training with creatine and whey protein supplementation | decrease | percentage body fat | male volunteers (68.1 ± 6.1 years) | 23.9 ± 4.4 to 22.0 ± 4.4 % | decreased | #7 |
periodized resistance training with creatine and whey protein supplementation | increase | relative bench press 1-RM | male volunteers (68.1 ± 6.1 years) | 72.4 ± 62.2 % | increased | #8 |
periodized resistance training | increase | relative bench press 1-RM | male volunteers (68.1 ± 6.1 years) | 50.1 ± 21.5 % | increased | #9 |
periodized resistance training with creatine and whey protein supplementation | increase | relative leg press 1-RM | male volunteers (68.1 ± 6.1 years) | 129.6 ± 39.4 % | increased | #10 |
periodized resistance training | increase | relative leg press 1-RM | male volunteers (68.1 ± 6.1 years) | 112.9 ± 22.7 % | increased | #11 |
periodized resistance training with creatine and whey protein supplementation | increase | relative Margaria stair-climbing power | male volunteers (68.1 ± 6.1 years) | 38.3 ± 30.4 % | increased | #12 |
periodized resistance training | decrease | relative 400-m walk time | male volunteers (68.1 ± 6.1 years) | -11 ± 9.2 % | decreased | #13 |
periodized resistance training with creatine and whey protein supplementation | decrease | relative 400-m walk time | male volunteers (68.1 ± 6.1 years) | -9.6 ± 9.4 % | decreased | #14 |
periodized resistance training | increase | estimated VO2Max | male volunteers (68.1 ± 6.1 years) | 34.6 ± 1.9 to 36.4 ± 2.7 ml/kg/min | increased | #15 |
periodized resistance training with creatine and whey protein supplementation | increase | estimated VO2Max | male volunteers (68.1 ± 6.1 years) | 36.3 ± 2.7 to 37.5 ± 3.3 ml/kg/min | increased | #16 |
PURPOSE: To examine the effects of 12 weeks of periodized resistance training (RT) with and without combined creatine and whey protein supplementation on changes in body composition, muscular strength, and functional performance. METHODS: Twenty-two male volunteers (68.1 ± 6.1 years) were randomly assigned to one of three groups: RT plus supplementation (RTS, n = 7); RT only (RT, n = 7); or control (C, n = 8). RTS consumed 0.3 g/kg/day of creatine for 5 days followed by 0.07 g/kg/day. RTS also consumed one 35 g liquid protein ready-to-drink daily. RT and RTS trained 3 days/week. RESULTS: Following 12 weeks of training, there were no significant differences in the main measured outcome variables between RT and RTS. RTS increased relative (% change) lean body mass (LBM, 3.3 ± 3.1 %) compared with C (p = 0.01). Compared to baseline, RT increased LBM at week 6 (60.2 ± 8.3 to 61.6 ± 9.4 kg; p < 0.05), and decreased fat mass (20.8 ± 4.2 to 19.0 ± 3.9 kg; p = 0.05) and percentage body fat at week 12 (25.7 ± 3.8 to 23.8 ± 4.0 %; p = 0.05); RTS increased LBM at week 6 (p < 0.01) and week 12 (56.4 ± 4.3 to 58.2 ± 3.4 kg; p < 0.01), and decreased percentage body fat at week 12 (23.9 ± 4.4 to 22.0 ± 4.4 %; p < 0.01). In addition, compared to C, relative bench press 1-RM increased for RTS (72.4 ± 62.2 %; p < 0.01) and RT (50.1 ± 21.5 %; p = 0.05); relative leg press 1-RM increased for RTS (129.6 ± 39.4 %; p < 0.0001) and RT (112.9 ± 22.7 %; p < 0.0001); RTS increased relative Margaria stair-climbing power (38.3 ± 30.4 %; p < 0.05); and, relative 400-m walk time decreased for RT (-11 ± 9.2 %; p < 0.05) and RTS (-9.6 ± 9.4 %; p = 0.05). RT increased estimated VO2Max at week 6 (p < 0.01) and 12 (34.6 ± 1.9 to 36.4 ± 2.7 ml/kg/min; p = 0.01) compared to baseline. Lastly, RTS increased estimated VO2Max at week 12 (36.3 ± 2.7 to 37.5 ± 3.3 ml/kg/min; p = 0.05) compared to baseline. CONCLUSION: Creatine and whey protein supplementation may not provide additional benefits in older adults performing periodized RT to augment muscular and functional performance.