Abstract
Darren Candow, Tim Bolton, Katherine Mcleod, Jessica Lewis, James Lazorko, Nathan Hass. The timing of creatine supplementation is crucial for creating an anabolic environment for muscle growth. Recent evidence suggests that creatine ingestion before and after resistance training (RT) sessions may be more beneficial than ingesting creatine at other times of the day. However, it is unknown whether there is an advantage in supplementing creatine immediately before compared to immediately after RT in older adults. PURPOSE: To determine the effects of the timing of creatine supplementation and RT in older adults. METHODS: Healthy older adults were randomized to one of three groups: CR-Before (0.1g/kg-1 creatine before + placebo (rice flour) after RT, N=11, 56yrs), CR-After (placebo before + creatine after RT, N=11, 55yrs), and PLA (placebo before and after RT, N=11, 60yrs). RT (9 whole-body exercises) was performed 3x/week for 12 weeks. Prior to and following the study, measures were made for body composition (air-displacement plethysmography), muscle hypertrophy (ultrasound), and strength (1-repetition maximum leg press and chest press). RESULTS: Muscle mass and strength increased in all groups with training (p<0.05). There was a greater change in lean tissue mass in the Cr-After group compared to PLA (CR-After: 53.9±11→56.1±11.6kg, 4%; CR-Before: 50.6±14→52.1±15kg, 2.9%; PLA: 51.7±9→52.1±8kg, 0.8%; p<0.05). Both creatine groups experienced a greater increase in strength compared to PLA (leg press: Cr-After: 142±56→188±66kg, 32%; CR-Before: 134±52→187±75kg, 40%; PLA: 165±55→192±41kg, 16%; chest press: Cr-After: 52±33→74±31kg, 42%; CR-Before: 43±26→67±28kg, 56%; PLA: 65±28→74±30kg, 14%; p<0.05). The CR-After group had a greater increase in elbow flexor muscle hypertrophy compared to the Cr-Before and PLA groups (Cr-After: 3.7±0.8→4.4±1.0cm, 19%, CR-Before: 3.7±0.4→4.0±0.6cm, 8%, PLA: 3.0±0.4→3.1±0.5cm, 3%; p<0.05), with no other differences. CONCLUSIONS: Creatine supplementation and resistance training has a positive effect on muscle mass and strength. Supplementing with creatine immediately following exercise is an important factor for stimulating muscle accretion in healthy older adults. Supported by RIVALUS
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