Long-term creatine supplementation improves muscular performance during resistance training in older women.
Study Goal
The researchers aimed to compare the effects of creatine supplementation versus maltodextrin (placebo) combined with resistance training on strength, functional performance, and body composition in older women.
Results Summary
The maltodextrin (placebo) group showed no significant changes in body mass or % body fat and had lesser improvements in strength, functional performance, and muscle mass compared to the creatine group.
Population
Healthy older women (64.9 ± 5.0 years)
Effective Dosage
5.0 g day(-1)
Duration
12 weeks
Interactions
None mentioned
| Intervention | Direction | Endpoint | Population | Dosage | Impact | Claim # |
|---|---|---|---|---|---|---|
long-term creatine supplementation combined with resistance training | increase | training volume | older women | +164.2 Δ% | experienced a greater increase | #1 |
long-term creatine supplementation combined with resistance training | increase | 1RM bench press performance | older women | +5.1 Δ% | experienced a greater increase | #2 |
long-term creatine supplementation combined with resistance training | increase | knee extension performance | older women | +3.9 Δ% | experienced a greater increase | #3 |
long-term creatine supplementation combined with resistance training | increase | biceps curl performance | older women | +8.8 Δ% | experienced a greater increase | #4 |
long-term creatine supplementation combined with resistance training | increase | fat-free mass | older women | +3.2 | gained significantly more | #5 |
long-term creatine supplementation combined with resistance training | increase | muscle mass | older women | +2.8 | gained significantly more | #6 |
long-term creatine supplementation combined with resistance training | increase | submaximal-strength functional tests | older women | - | were more efficient in performing | #7 |
long-term creatine supplementation combined with resistance training | no change | body mass | older women | - | No changes | #8 |
long-term creatine supplementation combined with resistance training | no change | % body fat | older women | - | No changes | #9 |
This study examined the effects of long-term creatine supplementation combined with resistance training (RT) on the one-repetition maximum (1RM) strength, motor functional performance (e.g., 30-s chair stand, arm curl, and getting up from lying on the floor tests) and body composition (e.g., fat-free mass, muscle mass, and % body fat using DEXA scans) in older women. Eighteen healthy women (64.9 ± 5.0 years) were randomly assigned in a double-blind fashion to either a creatine (CR, N = 9) or placebo (PL, N = 9) group. Both groups underwent a 12-week RT program (3 days week(-1)), consuming an equivalent amount of either creatine (5.0 g day(-1)) or placebo (maltodextrin). After 12 week, the CR group experienced a greater (P < 0.05) increase (Δ%) in training volume (+164.2), and 1RM bench press (+5.1), knee extension (+3.9) and biceps curl (+8.8) performance than the PL group. Furthermore, CR group gained significantly more fat-free mass (+3.2) and muscle mass (+2.8) and were more efficient in performing submaximal-strength functional tests than the PL group. No changes (P > 0.05) in body mass or % body fat were observed from pre- to post-test in either group. These results indicate that long-term creatine supplementation combined with RT improves the ability to perform submaximal-strength functional tasks and promotes a greater increase in maximal strength, fat-free mass and muscle mass in older women.