Written by Greg Arnold, DC, CSCS. A 2016 study identifies the benefits of creatine supplementation,  in combination with resistance training, as an effective strategy to increase lean muscle mass in our ever increasing elderly sarcopenic  population.

AgingSome data suggests that between 2010 and 2050 the number of people over the age of 65 will triple from 524 (8% of the world population) to 1.5 billion (16% of the world population) 1. This increase comes with many quality of life concerns and increased injury risks due to age-related decreases in muscle mass, strength, and bone mass 2. Sarcopenia, which is age-related loss of muscle mass, presently affects 50 million people worldwide and is estimated to affect 200 million people by 2050 3. Because sarcopenia is associated with a decreased quality of life due to increased injury risks 3, finding ways to help the elderly maintain their muscle mass is crucial.

In this 12-week, double-blind, placebo-controlled Brazilian study 2, 27 participants were randomly assigned to one of the following groups:

  • Creatine supplementation combined with resistance training (CR+ RT; n=13)
  • Placebo supplementation combined with resistance training (PL + RT; n=14).

The CR+RT participants received 5 grams/day of creatine monohydrate and the PL+RT group received 5 grams/day of maltodextrin. Both creatine and maltodextrin were packaged in powder form and dissolved in one glass of liquid and were to be taken on non-training days immediately after lunch to increase muscle creatine concentration. On training days, the supplements were to be taken immediately after resistance training and dissolved in 100 grams of lemon flavored maltodextrin prepared by the research team 4-6.

Training focused on resistance training for all major muscle groups. Food diaries were maintained. At the beginning and end of 12 weeks, participants were weighed and measured for lean mass and strength. Body composition was determined and bone mass was measured. Participants were also diagnosed as pre-sarcopenia, sarcopenia or severe sarcopenia.

At the end of the 12-week training, the CR+R group had statistically significant gains in lean mass when compared to the PL+ RT group (P=0.02). Specifically, those in the creatine group had a significant 4.7% increase in lean mass (38.3 to 40.1 kilograms) compared to a 1.2% increase in the placebo group (40.4 to 40.9 kilograms, p = 0.02).

No significant differences were seen between the two groups in bench press and leg press exercises or body composition, bone mineral density and bone mineral content of all assessed sites (P>0.05).

The  number of participants diagnosed with one of the three stages of sarcopenia at baseline decreased in the CR+RT group when compared to the PL+RT group (CR+RT, n=-3; PL+RT, n=0).

For the researchers, “12 weeks of a low-dosage creatine supplementation associated with resistance training resulted in an increase on lean mass in the elderly”. They added that “Future long-term research should investigate the effects of these interventions in sarcopenic elderly.”

Source: Pinto et al. Impact of creatine supplementation in combination. with resistance training on lean mass in the elderly. Journal of Cachexia, Sarcopenia and Muscle 2016; 7: 413–421; DOI: 10.1002/jcsm.12094

© 2016 The Authors Creative Commons Attribution-NonCommercial-NoDerivs License 

Click here to read the full text study.

Posted March 14, 2017.

Greg Arnold is a Chiropractic Physician practicing in Hauppauge, NY.  You can contact Dr. Arnold directly by emailing him at PitchingDoc@msn.com or visiting his web site at www.PitchingDoc.com.

References:

  1. Suzman R, Beard J. Global health and aging. US Department of State. 2011:1-32.
  2. Pinto CL, Botelho PB, Carneiro JA, Mota JF. Impact of creatine supplementation in combination with resistance training on lean mass in the elderly. Journal of cachexia, sarcopenia and muscle. 2016.
  3. Cruz-Jentoft AJ, Baeyens JP, Bauer JM, et al. Sarcopenia: European consensus on definition and diagnosis Report of the European Working Group on Sarcopenia in Older People. Age and ageing. 2010;39(4):412-423.
  4. Green A, Simpson E, Littlewood J, Macdonald I, Greenhaff P. Carbohydrate ingestion augments creatine retention during creatine feeding in humans. Acta Physiologica. 1996;158(2):195-202.
  5. Green A, Hultman E, Macdonald I, Sewell D, Greenhaff P. Carbohydrate ingestion augments skeletal muscle creatine accumulation during creatine supplementation in humans. American Journal of Physiology-Endocrinology And Metabolism. 1996;271(5):E821-E826.
  6. Antonio J, Ciccone V. The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength. Journal of the International Society of Sports Nutrition. 2013;10(1):36.