Strategic creatine supplementation and resistance training in healthy older adults.
Study Goal
The researchers aimed to determine whether the timing of creatine supplementation (before or after resistance training) influenced its effectiveness in improving muscle mass and strength in older adults, using maltodextrin as a placebo.
Results Summary
The study found that maltodextrin, used as a placebo, did not significantly improve lean tissue mass or muscle strength compared to creatine supplementation. Creatine supplementation, regardless of timing, increased muscle strength more than placebo, with post-exercise creatine showing greater gains in lean tissue mass.
Population
Older adults aged 50-71 years.
Effective Dosage
0.1 g/kg cornstarch maltodextrin (placebo) administered immediately before or after resistance training.
Duration
32 weeks.
Interactions
None mentioned.
| Intervention | Direction | Endpoint | Population | Dosage | Impact | Claim # |
|---|---|---|---|---|---|---|
Creatine supplementation in close proximity to resistance training | increase | muscle mass and strength | null | null | may be an important strategy for increasing | #1 |
Creatine supplementation after resistance training (CR-A) | increase | lean tissue mass | older adults (50-71 years) | Δ 3.0 ± 1.9 kg | resulted in greater improvements in | #2 |
Placebo (PLA) | increase | lean tissue mass | older adults (50-71 years) | Δ 0.5 ± 2.1 kg | resulted in | #3 |
Creatine supplementation before resistance training (CR-B) | increase | muscle strength (leg press) | older adults (50-71 years) | Δ 36.6 ± 26.6 kg | increased | #4 |
Creatine supplementation after resistance training (CR-A) | increase | muscle strength (leg press) | older adults (50-71 years) | Δ 40.8 ± 38.4 kg | increased | #5 |
Placebo (PLA) | increase | muscle strength (leg press) | older adults (50-71 years) | Δ 5.6 ± 35.1 kg | increased | #6 |
Creatine supplementation before resistance training (CR-B) | increase | muscle strength (chest press) | older adults (50-71 years) | Δ 15.2 ± 13.0 kg | increased | #7 |
Creatine supplementation after resistance training (CR-A) | increase | muscle strength (chest press) | older adults (50-71 years) | Δ 15.7 ± 12.5 kg | increased | #8 |
Placebo (PLA) | increase | muscle strength (chest press) | older adults (50-71 years) | Δ 1.9 ± 14.7 kg | increased | #9 |
Creatine supplementation, independent of the timing of ingestion | increase | muscle strength | older adults (50-71 years) | null | increased | #10 |
Creatine supplementation | increase | muscle strength | null | null | improves | #11 |
Post-exercise creatine supplementation | increase | lean tissue mass | null | null | resulting from greater gains in | #12 |
Creatine supplementation in close proximity to resistance training may be an important strategy for increasing muscle mass and strength; however, it is unknown whether creatine supplementation before or after resistance training is more effective for aging adults. Using a double-blind, repeated measures design, older adults (50-71 years) were randomized to 1 of 3 groups: creatine before (CR-B: n = 15; creatine (0.1 g/kg) immediately before resistance training and placebo (0.1 g/kg cornstarch maltodextrin) immediately after resistance training), creatine after (CR-A: n = 12; placebo immediately before resistance training and creatine immediately after resistance training), or placebo (PLA: n = 12; placebo immediately before and immediately after resistance training) for 32 weeks. Prior to and following the study, body composition (lean tissue, fat mass; dual-energy X-ray absorptiometry) and muscle strength (1-repetition maximum leg press and chest press) were assessed. There was an increase over time for lean tissue mass and muscle strength and a decrease in fat mass (p < 0.05). CR-A resulted in greater improvements in lean tissue mass (Δ 3.0 ± 1.9 kg) compared with PLA (Δ 0.5 ± 2.1 kg; p < 0.025). Creatine supplementation, independent of the timing of ingestion, increased muscle strength more than placebo (leg press: CR-B, Δ 36.6 ± 26.6 kg; CR-A, Δ 40.8 ± 38.4 kg; PLA, Δ 5.6 ± 35.1 kg; chest press: CR-B, Δ 15.2 ± 13.0 kg; CR-A, Δ 15.7 ± 12.5 kg; PLA, Δ 1.9 ± 14.7 kg; p < 0.025). Compared with resistance training alone, creatine supplementation improves muscle strength, with greater gains in lean tissue mass resulting from post-exercise creatine supplementation.