Creatine and Exercise: Difference between revisions
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== '''Creatine Utilization in the Elderly Population''' == | == '''Creatine Utilization in the Elderly Population''' == | ||
The effective use of creatine as an ergogenic aid is well documented in research literature. However, there is less research available on it's use in the elderly population. The research shows that an exercise program coupled with creatine supplementation resulted in increased strength and fat-free mass in both men and women aged over 65 years when compared with exercise alone. <ref name="Brose et al">Brose A, Parise G, Tarnopolsky MA. Creatine supplementation enhances isometric strength and body composition improvements following strength exercise training in older adults. Journal of Gerontology: Biological Sciences 2003;58;11-19.</ref> Interestingly enough, there is also sufficient evidence to suggest that supplementing with both creatine and protein in conjunction with exercise provides greater increases in strength and fat-free mass vs. creatine supplementation alone. <ref name="Candow et al ">Candow DG, Little JP, Chilibeck PD, Abeysekara S, Zello GA, Kazachkov M, Cornish SM, Yu PH. Low-dose creatine combined with protein during resistance training in older men.</ref> Furthermore, creatine appears to be a safe method of increasing strength and fat-free mass in elderly populations. The formation of formaldehyde is commonly cited as a safety hazard associated with creatine. However, studies show that creatine supplementation does not significantly increase formaldehyde production before to after supplementation. <ref name="Candow et al ">Candow DG, Little JP, Chilibeck PD, Abeysekara S, Zello GA, Kazachkov M, Cornish SM, Yu PH. Low-dose creatine combined with protein during resistance training in older men.</ref> | The effective use of creatine as an ergogenic aid is well documented in research literature. However, there is less research available on it's use in the elderly population. The research shows that an exercise program coupled with creatine supplementation resulted in increased strength and fat-free mass in both men and women aged over 65 years when compared with exercise alone. <ref name="Brose et al">Brose A, Parise G, Tarnopolsky MA. Creatine supplementation enhances isometric strength and body composition improvements following strength exercise training in older adults. Journal of Gerontology: Biological Sciences 2003;58;11-19.</ref> Interestingly enough, there is also sufficient evidence to suggest that supplementing with both creatine and protein in conjunction with exercise provides greater increases in strength and fat-free mass vs. creatine supplementation alone. <ref name="Candow et al">Candow DG, Little JP, Chilibeck PD, Abeysekara S, Zello GA, Kazachkov M, Cornish SM, Yu PH. Low-dose creatine combined with protein during resistance training in older men.</ref> Furthermore, creatine appears to be a safe method of increasing strength and fat-free mass in elderly populations. One study argued that the time frame creatine supplements are administered could impact the muscle mass, strength, and performance of older patients <ref>Candow, D. G., Vogt, E., Johannsmeyer, S., Forbes, S. C. and Farthing, J. P. (2015). Strategic creatine supplementation and resistance training in healthy older adults. Applied Physiology Nutrition and Metabolism Journal, 40, 689-694.</ref>. The formation of formaldehyde is commonly cited as a safety hazard associated with creatine. However, studies show that creatine supplementation does not significantly increase formaldehyde production before to after supplementation. <ref name="Candow et al">Candow DG, Little JP, Chilibeck PD, Abeysekara S, Zello GA, Kazachkov M, Cornish SM, Yu PH. Low-dose creatine combined with protein during resistance training in older men.</ref> | ||
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Revision as of 05:14, 12 November 2015
There are many benefits associated with the use of creatine such as increased strength, increased lean body mass, and enhanced fatigue resistance which is crucial to the elderly population. [1] Creatine supplementation plus resistance training translates into a larger increase in bone mineral density, muscle strength, and lean tissue mass than just resistance training alone. [1] It has been shown that with higher brain creatine, there comes with an improved neuropsychological performance. [1] Many athletes utilize creatine for body building and for the use of working out as well. It's become a more frequently used supplement by many people around the world. For older adults, the use of creatine can improve their quality of life and may reduce the disease burden on their cognitive dysfunction. Creatine is a safe and cheap supplement that has both central and peripheral effects for adults. [1]
Creatine Utilization in the Elderly Population[edit | edit source]
The effective use of creatine as an ergogenic aid is well documented in research literature. However, there is less research available on it's use in the elderly population. The research shows that an exercise program coupled with creatine supplementation resulted in increased strength and fat-free mass in both men and women aged over 65 years when compared with exercise alone. [2] Interestingly enough, there is also sufficient evidence to suggest that supplementing with both creatine and protein in conjunction with exercise provides greater increases in strength and fat-free mass vs. creatine supplementation alone. [3] Furthermore, creatine appears to be a safe method of increasing strength and fat-free mass in elderly populations. One study argued that the time frame creatine supplements are administered could impact the muscle mass, strength, and performance of older patients [4]. The formation of formaldehyde is commonly cited as a safety hazard associated with creatine. However, studies show that creatine supplementation does not significantly increase formaldehyde production before to after supplementation. [3]
References[edit | edit source]
- ↑ 1.0 1.1 1.2 1.3 Rawson E, Venezia A. Use of Creatine in the elderly and evidence for effects on cognitive function in young and old. Amino Acids 2011;40:1349-62.
- ↑ Brose A, Parise G, Tarnopolsky MA. Creatine supplementation enhances isometric strength and body composition improvements following strength exercise training in older adults. Journal of Gerontology: Biological Sciences 2003;58;11-19.
- ↑ 3.0 3.1 Candow DG, Little JP, Chilibeck PD, Abeysekara S, Zello GA, Kazachkov M, Cornish SM, Yu PH. Low-dose creatine combined with protein during resistance training in older men.
- ↑ Candow, D. G., Vogt, E., Johannsmeyer, S., Forbes, S. C. and Farthing, J. P. (2015). Strategic creatine supplementation and resistance training in healthy older adults. Applied Physiology Nutrition and Metabolism Journal, 40, 689-694.
