Age related Sarcopenia: A Failure of Creatine…

Physionic

Aug 12, 2024

Episode description

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References [Copy & Paste DOI into Search Engine]
[1] doi:10.3389/fnut.2018.00027
[2] doi:10.3390/nu13061912

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Episode description

Mindsip insights from this episode:

Enhance muscle strength in older adults with creatine

Despite its questionable effect on bone, creatine does improve functional muscle strength in older adults, as shown in studies on chest press performance.

#creatine

#muscle

Understand creatine's role in lean body mass and water retention

Creatine increases lean body mass in older adults, but this measurement is also influenced by water retention, not just pure muscle.

#creatine

#muscle

Reassess creatine's effectiveness for bone health in older adults

A meta-analysis of studies on people over 50 found that creatine, even when combined with resistance training, provided no benefit to bone mineral density.

#bones

#creatine

Analyze creatine dosage effects for older adults

Researchers are now analyzing creatine's effects by separating studies into low-dose (under 5 grams) and high-dose (over 5 grams) groups for older populations.

#creatine

#dosage

Reevaluate creatine's impact on bone health due to study limitations

The conclusion that creatine doesn't help bones might be premature, as most studies were too short to detect changes in bone, which is a very slow process.