scholarly journals Meta-Analysis Examining the Importance of Creatine Ingestion Strategies on Lean Tissue Mass and Strength in Older Adults

Nutrients ◽  
2021 ◽  
Vol 13 (6) ◽  
pp. 1912
Author(s):  
Scott C. Forbes ◽  
Darren G. Candow ◽  
Sergej M. Ostojic ◽  
Michael D. Roberts ◽  
Philip D. Chilibeck
Keyword(s):  
Resistance Training ◽  
Meta Analysis ◽  
Creatine Supplementation ◽  
Strength Increase ◽  
Lean Tissue ◽  
Tissue Mass ◽  
Resistance Training Program ◽  
Lean Tissue Mass ◽  
Leg Press ◽  
Meta Analyses

Creatine supplementation in conjunction with resistance training (RT) augments gains in lean tissue mass and strength in aging adults; however, there is a large amount of heterogeneity between individual studies that may be related to creatine ingestion strategies. Therefore, the purpose of this review was to (1) perform updated meta-analyses comparing creatine vs. placebo (independent of dosage and frequency of ingestion) during a resistance training program on measures of lean tissue mass and strength, (2) perform meta-analyses examining the effects of different creatine dosing strategies (lower: ≤5 g/day and higher: >5 g/day), with and without a creatine-loading phase (≥20 g/day for 5–7 days), and (3) perform meta-analyses determining whether creatine supplementation only on resistance training days influences measures of lean tissue mass and strength. Overall, creatine (independent of dosing strategy) augments lean tissue mass and strength increase from RT vs. placebo. Subanalyses showed that creatine-loading followed by lower-dose creatine (≤5 g/day) increased chest press strength vs. placebo. Higher-dose creatine (>5 g/day), with and without a creatine-loading phase, produced significant gains in leg press strength vs. placebo. However, when studies involving a creatine-loading phase were excluded from the analyses, creatine had no greater effect on chest press or leg press strength vs. placebo. Finally, creatine supplementation only on resistance training days significantly increased measures of lean tissue mass and strength vs. placebo.

scholarly journals Changes in Fat Mass Following Creatine Supplementation and Resistance Training in Adults ≥50 Years of Age: A Meta-Analysis

2019 ◽  
Vol 4 (3) ◽  
pp. 62 ◽  
Author(s):  
Forbes ◽  
Candow ◽  
Krentz ◽  
Roberts ◽  
Young
Keyword(s):  
Resistance Training ◽  
Fat Mass ◽  
Meta Analysis ◽  
Creatine Supplementation ◽  
Premature Mortality ◽  
Fat Percentage ◽  
Lean Tissue ◽  
Tissue Mass ◽  
Meta Analyses ◽  
Creatine Metabolism

Aging is associated with an increase in fat mass which increases the risk for disease, morbidity and premature mortality. Creatine supplementation in combination with resistance training has been shown to increase lean tissue mass in adults ≥50 years of age; however, the synergetic effects of creatine and resistance training on fat mass in this population are unclear. Creatine metabolism plays an important role in adipose tissue bioenergetics and energy expenditure. Thus, the combination of creatine supplementation and resistance training may decrease fat mass more than resistance training alone. The purpose of this review is two-fold: (1) to perform meta-analyses on studies involving creatine supplementation during resistance training on fat mass in adults ≥50 years of age, and (2) to discuss possible mechanistic actions of creatine on reducing fat mass. Nineteen studies were included in our meta-analysis with 609 participants. Results from the meta-analyses showed that adults ≥50 years of age who supplemented with creatine during resistance training experienced a greater reduction in body fat percentage (0.55%, p = 0.04) compared to those on placebo during resistance training. Despite no statistical difference (p = 0.13), adults supplementing with creatine lost ~0.5 kg more fat mass compared to those on placebo. Interestingly, there are studies which have linked mechanism(s) explaining how creatine may influence fat mass, and these data are also discussed.

Strategic creatine supplementation and resistance training in healthy older adults

2015 ◽  
Vol 40 (7) ◽  
pp. 689-694 ◽  
Author(s):  
Darren G. Candow ◽  
Emelie Vogt ◽  
Sarah Johannsmeyer ◽  
Scott C. Forbes ◽  
Jonathan P. Farthing
Keyword(s):  
Older Adults ◽  
Resistance Training ◽  
Muscle Strength ◽  
Fat Mass ◽  
Creatine Supplementation ◽  
Lean Tissue ◽  
Tissue Mass ◽  
Lean Tissue Mass ◽  
Leg Press ◽  
Repeated Measures Design

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.

The Effect of Bovine Colostrum Supplementation in Older Adults During Resistance Training

2014 ◽  
Vol 24 (3) ◽  
pp. 276-285 ◽  
Author(s):  
Whitney R.D. Duff ◽  
Philip D. Chilibeck ◽  
Julianne J. Rooke ◽  
Mojtaba Kaviani ◽  
Joel R. Krentz ◽  
...  
Keyword(s):  
Older Adults ◽  
Resistance Training ◽  
Whey Protein ◽  
Bench Press ◽  
Muscle Thickness ◽  
Bovine Colostrum ◽  
Lean Tissue ◽  
Tissue Mass ◽  
Lean Tissue Mass ◽  
Leg Press

Bovine colostrum is the first milk secreted by cows after parturition and has high levels of protein, immunoglobulins, and various growth factors. We determined the effects of 8 weeks of bovine colostrum supplementation versus whey protein during resistance training in older adults. Males (N = 15, 59.1 ± 5.4 y) and females (N = 25, 59.0 ± 6.7 y) randomly received (double-blind) 60g/d of colostrum or whey protein complex (containing 38g protein) while participating in a resistance training program (12 exercises, 3 sets of 8–12 reps, 3 days/week). Strength (bench press and leg press 1-RM), body composition (by dual energy x-ray absorptiometry), muscle thickness of the biceps and quadriceps (by ultrasound), cognitive function (by questionnaire), plasma insulin-like growth factor-1 (IGF-1) and C-reactive protein (CRP, as a marker of inflammation), and urinary N-telopeptides (Ntx, a marker of bone resorption) were determined before and after the intervention. Participants on colostrum increased leg press strength (24 ± 29 kg; p < .01) to a greater extent than participants on whey protein (8 ± 16 kg) and had a greater reduction in Ntx compared with participants on whey protein (–15 ± 40% vs. 10 ± 42%; p < .05). Bench press strength, muscle thickness, lean tissue mass, bone mineral content, and cognitive scores increased over time (p < .05) with no difference between groups. There were no changes in IGF-1 or CRP. Colostrum supplementation during resistance training was beneficial for increasing leg press strength and reducing bone resorption in older adults. Both colostrum and whey protein groups improved upper body strength, muscle thickness, lean tissue mass, and cognitive function.

Effect of Whey and Soy Protein Supplementation Combined with Resistance Training in Young Adults

2006 ◽  
Vol 16 (3) ◽  
pp. 233-244 ◽  
Author(s):  
Darren G. Candow ◽  
Natalie C. Burke ◽  
T. Smith-Palmer ◽  
Darren G. Burke
Keyword(s):  
Young Adults ◽  
Resistance Training ◽  
Whey Protein ◽  
Body Mass ◽  
Soy Protein ◽  
Protein Supplementation ◽  
Protein Catabolism ◽  
Lean Tissue ◽  
Tissue Mass ◽  
Lean Tissue Mass

The purpose was to compare changes in lean tissue mass, strength, and myof-brillar protein catabolism resulting from combining whey protein or soy protein with resistance training. Twenty-seven untrained healthy subjects (18 female, 9 male) age 18 to 35 y were randomly assigned (double blind) to supplement with whey protein (W; 1.2 g/kg body mass whey protein + 0.3 g/kg body mass sucrose power, N = 9: 6 female, 3 male), soy protein (S; 1.2 g/kg body mass soy protein + 0.3 g/kg body mass sucrose powder, N = 9: 6 female, 3 male) or placebo (P; 1.2 g/kg body mass maltodextrine + 0.3 g/kg body mass sucrose powder, N = 9: 6 female, 3 male) for 6 wk. Before and after training, measurements were taken for lean tissue mass (dual energy X-ray absorptiometry), strength (1-RM for bench press and hack squat), and an indicator of myofbrillar protein catabolism (urinary 3-methylhistidine). Results showed that protein supplementation during resistance training, independent of source, increased lean tissue mass and strength over isocaloric placebo and resistance training (P < 0.05). We conclude that young adults who supplement with protein during a structured resistance training program experience minimal beneficial effects in lean tissue mass and strength.

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