|
Creatine for older athletes
The effects of age on skeletal muscle and the phosphocreatine energy system: can creatine supplementation help older adults.
Creatine supplementation has been found to significantly increase muscle strength and hypertrophy in young adults ([less than or equal to] 35 yr) particularly when consumed in conjunction with a resistance training regime.
Literature examining the efficacy of creatine supplementation in older adults (55-82 yr) suggests creatine to promote muscle strength and hypertrophy to a greater extent than resistance training alone.
The following is a review of literature reporting on the effects of creatine supplementation on intramuscular high energy phosphates, skeletal muscle morphology and quality of life in older adults.
Results suggest creatine supplementation to be a safe, inexpensive and effective nutritional intervention, particularly when consumed in conjunction with a resistance training regime, for slowing the rate of muscle wasting that is associated with aging.
Physicians should strongly consider advising older adults to supplement with creatine and to begin a resistance training regime in an effort to enhance skeletal muscle strength and hypertrophy, resulting in enhanced quality of life.
A 1999 study conducted on active individuals 60 to 82 years old showed creatine had no effect on improving muscular strength. However, and this is quite significant for older athletes, creatine supplements delayed the onset of exercise fatigue. There were also indications that creatine decreases recovery time between workouts in masters athletes.
Most creatine studies have been done on younger athletes. The perceived benefit to athletes in their 20's and 30's is twofold: An increase in muscular efficiency and strength and an increase in the ability of the muscles to work longer. For older athletes, the single potential benefit is the delay in muscular fatigue. Strength does not increase.
Dalbo VJ, Roberts MD, Lockwood CM, Tucker PS, Kreider RB, Kerksick CM.
Further Creatine Resources:
|
