Meta-Analysis Examining the Importance of Creatine Ingestion Strategies on Lean Tissue Mass and Strength in Older Adults.

Scott C Forbes,Darren G Candow,Michael D Roberts,Philip D Chilibeck,Sergej M Ostojic

doi:10.3390/nu13061912

Abstract

Creatine supplementation in conjunction with resistance training (RT) augments gains in lean tissue mass and strength in aging adults; however, there is a large amount of heterogeneity between individual studies that may be related to creatine ingestion strategies. Therefore, the purpose of this review was to (1) perform updated meta-analyses comparing creatine vs. placebo (independent of dosage and frequency of ingestion) during a resistance training program on measures of lean tissue mass and strength, (2) perform meta-analyses examining the effects of different creatine dosing strategies (lower: ≤5 g/day and higher: >5 g/day), with and without a creatine-loading phase (≥20 g/day for 5–7 days), and (3) perform meta-analyses determining whether creatine supplementation only on resistance training days influences measures of lean tissue mass and strength. Overall, creatine (independent of dosing strategy) augments lean tissue mass and strength increase from RT vs. placebo. Subanalyses showed that creatine-loading followed by lower-dose creatine (≤5 g/day) increased chest press strength vs. placebo. Higher-dose creatine (>5 g/day), with and without a creatine-loading phase, produced significant gains in leg press strength vs. placebo. However, when studies involving a creatine-loading phase were excluded from the analyses, creatine had no greater effect on chest press or leg press strength vs. placebo. Finally, creatine supplementation only on resistance training days significantly increased measures of lean tissue mass and strength vs. placebo.

Highlights

Applied Bioenergetics Lab, Faculty of Sport and Physical Education, University of Novi Sad, Lovcenska 16, Academic Editor: Elena Barbieri
The purpose of this review was to (1) perform updated meta-analyses comparing creatine vs. placebo during a resistance training program on measures of lean tissue mass and strength, (2) perform meta-analyses examining the effects of different creatine dosing strategies, with and without a creatine-loading phase (20 g/day for 5–7 days, and (3) perform meta-analyses determining whether creatine supplementation only on resistance training days influences measures of lean tissue mass and strength
Increasing whole-body lean tissue mass and strength is fundamental for mitigating sarcopenia and associated conditions of osteoporosis and physical frailty (3)

Summary

Introduction

Applied Bioenergetics Lab, Faculty of Sport and Physical Education, University of Novi Sad, Lovcenska 16, Academic Editor: Elena Barbieri. Creatine supplementation in conjunction with resistance training (RT) augments gains in lean tissue mass and strength in aging adults; there is a large amount of heterogeneity between individual studies that may be related to creatine ingestion strategies. Creatine (independent of dosing strategy) augments lean tissue mass and strength increase from RT vs placebo. Subanalyses showed that creatine-loading followed by lower-dose creatine (≤5 g/day) increased chest press strength vs placebo. Higher-dose creatine (>5 g/day), with and without a creatine-loading phase, produced significant gains in leg press strength vs placebo. Creatine supplementation only on resistance training days significantly increased measures of lean tissue mass and strength vs placebo. The age-related decrease in lean tissue mass and strength are two main factors that contribute to the development of sarcopenia [1]. Sarcopenia is associated with other age-related diseases and health conditions such as osteoporosis and physical frailty [3,4]

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