Effect of creatine supplementation and drop-set resistance training in untrained aging adults

• Published in: Experimental gerontology Vol. 83; pp. 112 - 119
• Main Authors: Johannsmeyer, Sarah, Candow, Darren G., Brahms, C. Markus, Michel, Deborah, Zello, Gordon A.
• Format: Journal Article
• Language: English
• Published: England Elsevier Inc 01.10.2016
• Subjects: Aging; Body Composition; Canada; Creatine - administration & dosage; Diet; Dietary Supplements; Double-Blind Method; Endurance; Female; Humans; Male; Middle Aged; Muscle Fatigue; Muscle mass; Muscle protein catabolism; Muscle Strength - drug effects; Muscle, Skeletal - drug effects; Organ Size; Physical Endurance - drug effects; Resistance Training - methods; Sarcopenia; Sex Factors; Strength; Sarcopenia; Muscle protein catabolism; Endurance; Muscle mass; Strength
• ISSN: 0531-5565; 1873-6815
• DOI: 10.1016/j.exger.2016.08.005

To investigate the effects of creatine supplementation and drop-set resistance training in untrained aging adults. Participants were randomized to one of two groups: Creatine (CR: n=14, 7 females, 7 males; 58.0±3.0yrs, 0.1g/kg/day of creatine+0.1g/kg/day of maltodextrin) or Placebo (PLA: n=17, 7 females, 10 males; age: 57.6±5.0yrs, 0.2g/kg/day of maltodextrin) during 12weeks of drop-set resistance training (3days/week; 2 sets of leg press, chest press, hack squat and lat pull-down exercises performed to muscle fatigue at 80% baseline 1-repetition maximum [1-RM] immediately followed by repetitions to muscle fatigue at 30% baseline 1-RM). Prior to and following training and supplementation, assessments were made for body composition, muscle strength, muscle endurance, tasks of functionality, muscle protein catabolism and diet. Drop-set resistance training improved muscle mass, muscle strength, muscle endurance and tasks of functionality (p<0.05). The addition of creatine to drop-set resistance training significantly increased body mass (p=0.002) and muscle mass (p=0.007) compared to placebo. Males on creatine increased muscle strength (lat pull-down only) to a greater extent than females on creatine (p=0.005). Creatine enabled males to resistance train at a greater capacity over time compared to males on placebo (p=0.049) and females on creatine (p=0.012). Males on creatine (p=0.019) and females on placebo (p=0.014) decreased 3-MH compared to females on creatine. The addition of creatine to drop-set resistance training augments the gains in muscle mass from resistance training alone. Creatine is more effective in untrained aging males compared to untrained aging females. •Drop-set resistance training increases muscle mass, strength, endurance and functionality in aging adults.•Creatine supplementation increases muscle mass.•Males supplementing with creatine experience greater muscle benefits compared to females supplementing with creatine.