Creatine supplementation post-exercise does not enhance training-induced adaptations in middle to older aged males.
Study Goal
The researchers aimed to determine whether post-exercise creatine monohydrate (CrM) consumption enhances body composition and muscle strength compared to resistance training alone in middle to older males.
Results Summary
The study found no significant supplement interaction effects, indicating CrM did not enhance body composition or muscle strength beyond resistance training alone. Significant improvements were observed in muscle strength and body composition over time, but these were attributed to resistance training rather than CrM supplementation.
Population
Middle to older males aged 55–70 years.
Effective Dosage
Initial loading phase: 20 g/day CrM + 5 g/day CHO for 7 days; maintenance: ~8.8 g CrM + 5 g CHO on training days.
Duration
12 weeks.
Interactions
None mentioned.
| Intervention | Direction | Endpoint | Population | Dosage | Impact | Claim # |
|---|---|---|---|---|---|---|
creatine monohydrate (CrM) consumption post-exercise | no change | body composition | middle to older males | no significant change | does not provide greater enhancement | #1 |
creatine monohydrate (CrM) consumption post-exercise | no change | muscle strength | middle to older males | no significant change | does not provide greater enhancement | #2 |
high intensity resistance training program | increase | 1RM bench press | middle to older males | - | significant time effect was observed | #3 |
high intensity resistance training program | increase | leg press | middle to older males | - | significant time effect was observed | #4 |
high intensity resistance training program | increase | body mass | middle to older males | - | significant time effect was observed | #5 |
high intensity resistance training program | increase | fat-free mass | middle to older males | - | significant time effect was observed | #6 |
high intensity resistance training program | increase | total myofibrillar protein | middle to older males | - | significant time effect was observed | #7 |
12-week resistance training | increase | type II fibers | middle to older males | - | trend for larger muscle fiber cross-sectional area | #8 |
PURPOSE: The present study evaluated the effects of creatine monohydrate (CrM) consumption post-exercise on body composition and muscle strength in middle to older males following a 12-week resistance training program. METHODS: In a double-blind, randomized trial, 20 males aged between 55 and 70 years were randomly assigned to consume either CrM-carbohydrate (CHO) [20 g days(-1) CrM + 5 g days(-1) CHO × 7 days, then 0.1 g kg(-1) CrM + 5 g CHO on training days (average dosage of ~8.8 g)] or placebo CHO (20 g days(-1) CHO × 7 days, then 5 g CHO on training days) while participating in a high intensity resistance training program [3 sets × 10 repetitions at 75% of 1 repetition maximum (1RM)], 3 days weeks(-1) for 12 weeks. Following the initial 7-day "loading" phase, participants were instructed to ingest their supplement within 60 min post-exercise. Body composition and muscle strength measurements, blood collection and vastus lateralis muscle biopsy were completed at 0, 4, 8 and 12 weeks of the supplement and resistance training program. RESULTS: A significant time effect was observed for 1RM bench press (p = 0.016), leg press (p = 0.012), body mass (p = 0.03), fat-free mass (p = 0.005) and total myofibrillar protein (p = 0.005). A trend for larger muscle fiber cross-sectional area in the type II fibers compared to type I fibers was observed following the 12-week resistance training (p = 0.08). No supplement interaction effects were observed. CONCLUSION: Post-exercise ingestion of creatine monohydrate does not provide greater enhancement of body composition and muscle strength compared to resistance training alone in middle to older males.