Does Creatine Prevent Muscle Loss As You Age?
Does Creatine help prevent muscle loss as you age
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The sooner we can stop or reduce the rate of age-related muscle loss, the better our health span will be, allowing us to live a higher quality of life for longer: more active and free of limitations.
The results of creatine supplementation without resistance training are mixed with some studies finding improvements in strength, functionality, and reduced muscle fatigue. While others found no difference, a few of the studies that didn’t find any change had either lower or less frequent dosages than the typical 3 to 5-gram-a-day recommendation, which may have affected the results.
When you combine creatine with resistance training, the result is much clearer with a meta-analysis that looked at 22 studies done on people between the ages of 57 and 70, found, “creatine supplementation during resistance training results in 1.4 kg greater increase in lean tissue mass than when a placebo is consumed.”
This included upper and lower body mass which is significant as the lower body is more negatively affected by aging.
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