The Review: “Creatine Supplementation during Resistance Training in Older Adults—A Meta-analysis”

This review explores a significant meta-analysis examining whether creatine supplementation, combined with resistance training (RT), can support older adults in maintaining muscle mass, strength, and functional independence. Conducted by researchers Michaela C. Devries and Stuart M. Phillips, this study reviews ten well-designed trials involving a total of 357 participants, primarily aged 63-64, who undertook resistance training programs while supplementing with either creatine or a placebo. 

Background and Purpose

Age-related muscle loss, also known as sarcopenia, and its associated strength declines, can significantly impair the physical capabilities of older adults, affecting everything from mobility to fall risk. While resistance training is an established method to slow these effects, researchers sought to determine if adding creatine could enhance the benefits of RT alone. Creatine, a natural compound involved in energy production within muscles, is known to support short, intense bouts of physical activity. This analysis set out to evaluate whether creatine could offer additional advantages in maintaining muscle health and function, especially in older adults whose physical independence may be at risk.

Study Design and Methodology

The researchers conducted a meta-analysis, combining data from ten randomized, placebo-controlled trials—the gold standard for clinical research—to ensure reliability and minimize bias. The trials were selected based on their focus on older adults engaging in RT programs and included a range of measures for body composition, strength, and functional performance. Each study spanned approximately 12 weeks, with participants receiving either creatine or a placebo. This structured approach enabled the researchers to identify any additive effects of creatine in improving physical outcomes specific to older adults.

Key Findings

The analysis revealed that creatine supplementation with RT significantly enhanced muscle mass and strength compared to RT alone. Participants in the creatine group saw an increase in lean body mass by an average of 1.33 kilograms, along with a total body mass increase of around 1 kilogram. These gains are significant, as maintaining muscle mass is essential in offsetting the progression of sarcopenia, a common issue that can compromise mobility and increase frailty in older adults.

In terms of strength, the creatine group outperformed the placebo group in both upper and lower body exercises. Notably, participants showed marked improvement in the leg press and chest press exercises, two key movements reflecting real-life tasks, such as lifting objects or standing up from a seated position. 

The increase in leg strength, in particular, holds relevance for older adults who rely on lower body strength for balance and mobility. Improved performance on these exercises suggests that creatine may play a role in amplifying the muscle-building effects of resistance training, making it a valuable addition to RT regimens.

Enhanced Functional Performance

A highlight of the findings was the improvement in functional performance, particularly in the 30-second chair stand test. This test, which assesses how many times an individual can transition from sitting to standing within 30 seconds, is commonly used to measure lower body strength and endurance. On average, the creatine group performed nearly two additional repetitions compared to the placebo group, indicating enhanced endurance and physical resilience. For older adults, this improvement is especially meaningful, as it directly relates to reducing fall risk and maintaining balance, both of which are critical for sustaining independence.

Strengths of the Meta-Analysis

This meta-analysis has several strengths that add to its credibility. First, by focusing solely on older adults rather than including younger populations, the findings are directly relevant to an aging demographic. Second, the researchers included only randomized, placebo-controlled trials, the highest standard in clinical research, to ensure the validity of their conclusions. Additionally, they carefully examined factors that could influence creatine’s effectiveness, such as whether participants took creatine with carbohydrates, which can improve absorption by assisting transport into muscle cells. This level of detail allowed for a more nuanced understanding of how to maximize creatine’s potential benefits for older adults.

Practical Recommendations

The researchers suggest a few practical recommendations to optimize the benefits of creatine supplementation. For best results, they advise taking creatine consistently, not just on workout days, to maintain elevated muscle creatine stores. Additionally, consuming creatine with a carbohydrate source, like juice, may enhance its absorption and effectiveness. Importantly, creatine should be part of a structured and progressive resistance training program that gradually increases resistance levels. This combination of creatine and consistent RT appears essential for achieving optimal strength and functional improvements.

This meta-analysis offers compelling evidence for the use of creatine supplementation in combination with resistance training as a strategy to promote muscle health, strength, and functional independence in older adults. The findings indicate that creatine can significantly enhance the benefits of resistance training, providing greater gains in muscle mass, strength, and performance in functional tests, which are essential to maintaining daily independence and reducing fall risk. 

In the words of the researchers, “The results from this meta-analysis are encouraging in supporting a role for Cr supplementation during RT in healthful aging by enhancing muscle mass gain, strength, and functional performance over RT alone.”

You can find the study here: https://journals.lww.com/acsm-msse/fulltext/2014/06000/creatine_supplementation_during_resistance.16.aspx

 

About The Review

As part of The Next Chapter, our dedicated women’s health blog, we strive to empower our readers by bridging the gap between complex scientific research and practical understanding. The Review is our mini-series of literature reviews, where we dive into the science behind creatine supplementation and other relevant postmenopausal health subjects. By breaking down the latest findings from the scientific community, we aim to help our customers make informed decisions about how cheap and effective supplementation can support their health and well-being.