Effects of branched-chain amino acid supplementation and resistance training in postmenopausal women

BACKGROUND

The age-related loss in muscular function is typically accelerated after menopause. Resistance training (RT) has been shown to increase muscle mass and strength in postmenopausal women. Branched-chain amino acid (BCAA) supplementation acutely increases myofibrillar protein synthesis (MPS) and decreases muscle soreness following RT. However, the combined effects of BCAA supplementation and RT on muscle mass, strength, and regulatory factors on postmenopausal cohorts are currently unknown. The purpose of this study was to explore the combined effects of BCAA supplementation and RT on muscle mass, strength, and regulatory factors in postmenopausal women.

METHODS

Thirty postmenopausal women were randomly assigned to one of three conditions: RT and placebo (PLA; n = 10), RT and BCAA (BCAA; 9 g/day; n = 10), or control (CON; n = 10). Muscle mass, strength, and serum concentrations of muscle regulatory factors (myostatin, follistatin, and insulin-like growth factor-1 [IGF-1]) were assessed before and following 8 weeks of whole-body supervised RT (3×/week, 3-4 sets using 60-75% 1-repetition maximum [1-RM]).

RESULTS

There were significant increases (P < 0.05) in muscle mass and strength in both the PLA and BCAA conditions. Additionally, myostatin significantly (P < 0.05) decreased, while IGF-1 (P < 0.05) increased following PLA and BCAA. However, follistatin significantly increased in the BCAA condition. There were no differences between RT conditions over time. Furthermore, there were no changes in any variable after CON.

CONCLUSIONS

Short-term (8 weeks) RT is an effective intervention for improving muscle mass, strength, and muscle regulatory factors in postmenopausal women. The addition of BCAA supplementation to RT failed to augment these physiological changes.

Effect of 12 months of creatine supplementation and whole-body resistance training on measures of bone, muscle and strength in older males

BACKGROUND

The combination of creatine supplementation and resistance training (10-12 weeks) has been shown to increase bone mineral content and reduce a urinary indicator of bone resorption in older males compared with placebo. However, the longer-term effects (12 months) of creatine and resistance training on bone mineral density and bone geometric properties in older males is unknown.

AIM

To assess the effects of 12 months of creatine supplementation and supervised, whole-body resistance training on bone mineral density, bone geometric properties, muscle accretion, and strength in older males.

METHODS

Participants were randomized to supplement with creatine (n = 18, 49-69 years, 0.1 g·kg^-1·d^-1) or placebo (n = 20, 49-67 years, 0.1 g·kg^-1·d^-1) during 12 months of supervised, whole-body resistance training.

RESULTS

After 12 months of training, both groups experienced similar changes in bone mineral density and geometry, bone speed of sound, lean tissue and fat mass, muscle thickness, and muscle strength. There was a trend (p = 0.061) for creatine to increase the section modulus of the narrow part of the femoral neck, an indicator of bone bending strength, compared with placebo. Adverse events did not differ between creatine and placebo.

CONCLUSIONS

Twelve months of creatine supplementation and supervised, whole-body resistance training had no greater effect on measures of bone, muscle, or strength in older males compared with placebo.

The effects of varying doses of caffeine on cardiac parasympathetic reactivation following an acute bout of anaerobic exercise in recreational athletes

BACKGROUND

To examine the effects of varying doses of caffeine on autonomic reactivation following anaerobic exercise.

METHODS

Recreationally active males (N = 20; 24 ± 2y) participated in a randomized, double-blind, placebo-controlled, crossover study where participants ingested: [1] Control (CON; no supplement), [2] a non-caffeinated placebo (PLA), [3] 3-mg∙kg- 1 of caffeine (CAF3) or [4] 6-mg∙kg- 1 of caffeine (CAF6) prior to Wingate testing. Parasympathetic (lnRMSSD, primary outcome) and global HRV (lnSDNN, secondary outcome) were assessed at rest (i.e., pre-ingestion), 45-min post-ingestion, and 5-min and 35-min post-exercise recovery. We used a GLM to assess mean (95% CI) changes from pre-ingestion baseline.

RESULTS

Overall, we observed a significant trend for lnRMSSD and lnSDNN (both, p = 0.001, ηp2 = 0.745). Forty-five minutes after treatment ingestion, we observed a significant increase in lnRMSSD for CAF3 (0.15 ms, 95%CI, 0.07,0.24) and CAF6 (0.16 ms, 95%CI, 0.06,0.25), both being significant (both, p <  0.004) vs. CON (- 0.02 ms, 95%CI, - 0.09,0.04). Five-minutes after exercise, all treatments demonstrated significant declines in lnRMSSD vs. baseline (all, p <  0.001). After 35-min of recovery, lnRMSSD returned to a level not significantly different than baseline for CAF3 (0.03 ms, 95%CI, - 0.05, 0.12) and CAF6 (- 0.03 ms, 95%CI, - 0.17, 0.10), while PLA (- 0.16 ms, 95%CI, - 0.25, - 0.06) and CON (- 0.17 ms, 95%CI, - 0.28, - 0.07) treatments remained significantly depressed. A similar pattern was also observed for SDNN.

CONCLUSION

Caffeine ingestion increases resting cardiac autonomic modulation and accelerates post-exercise autonomic recovery after a bout of anaerobic exercise in recreationally active young men. However, no differences between caffeine doses on cardiac autonomic reactivity were observed.

Potential Importance of Immune System Response to Exercise on Aging Muscle and Bone

PURPOSE OF REVIEW

The age-related loss of skeletal muscle and bone tissue decreases functionality and increases the risk for falls and injuries. One contributing factor of muscle and bone loss over time is chronic low-grade inflammation. Exercise training is an effective countermeasure for decreasing the loss of muscle and bone tissue, possibly by enhancing immune system response. Herein, we discuss key interactions between the immune system, muscle, and bone in relation to exercise perturbations, and we identify that there is substantial "cross-talk" between muscle and bone and the immune system in response to exercise.

RECENT FINDINGS

Recent advances in our understanding of the "cross-talk" between muscle and bone and the immune system indicate that exercise is likely to mediate many of the beneficial effects on muscle and bone via their interactions with the immune system. The age-related loss of muscle and bone tissue may be partially explained by an impaired immune system via chronic low-grade inflammation. Exercise training has a beneficial effect on immune system function and aging muscle and bone. Theoretically, the "cross-talk" between the immune system, muscle, and bone in response to exercise enhances aging musculoskeletal health.

Effects of Dietary Protein on Body Composition in Exercising Individuals

Protein is an important component of a healthy diet and appears to be integral to enhancing training adaptations in exercising individuals. The purpose of this narrative review is to provide an evidence-based assessment of the current literature examining increases in dietary protein intake above the recommended dietary allowance (RDA: 0.8 g/kg/d) in conjunction with chronic exercise on body composition (i.e., muscle, fat and bone). We also highlight acute and chronic pre-sleep protein studies as well as the influence of exercise timing on body composition. Overall, a high-protein diet appears to increase muscle accretion and fat loss and may have beneficial effects on bone when combined with exercise. Pre-sleep protein is a viable strategy to help achieve total daily protein goals. Importantly, there appears to be no deleterious effects from a high-protein diet on muscle, fat or bone in exercising individuals.

Effects of high-velocity resistance training and creatine supplementation in untrained healthy aging males

The purpose was to investigate the effects of high-velocity resistance training (HVRT) and creatine supplementation in untrained healthy aging males. Participants were randomized to supplement with creatine (0.1 g·kg−1·day−1 of creatine + 0.1 g·kg−1·day−1 of maltodextrin) or placebo (0.2 g·kg−1·day−1 of maltodextrin) during 8 weeks of HVRT. Prior to and following HVRT and supplementation, assessments were made for muscle strength, muscle thickness, peak torque, and physical performance. There was a significant increase over time for all measures of muscle strength (p < 0.001), muscle thickness (p < 0.001), and some measures of peak torque (knee flexion; 1.05 and 3.14 rad/s; p < 0.001) and physical performance (balance board time-to-completion; p = 0.017). There was a group × time interaction for leg press strength (p = 0.044) and total lower-body strength (leg press, knee flexion, knee extension combined; p = 0.039). The creatine group experienced greater gains in leg press and total lower-body strength compared with the placebo group, with no other differences. HVRT increases muscle strength, muscle thickness, and some measures of peak torque and physical performance in untrained healthy aging males. The addition of creatine supplementation to HVRT further augments the gains in leg press and total lower-body strength.

Novelty High-velocity resistance training increases muscle mass and performance. Creatine supplementation increases lower-body muscle strength. High-velocity resistance training and creatine supplementation are safe interventions for aging adults.

Timing of ergogenic aids and micronutrients on muscle and exercise performance

The timing of macronutrient ingestion in relation to exercise is a purported strategy to augment muscle accretion, muscle and athletic performance, and recovery. To date, the majority of macronutrient nutrient timing research has focused on carbohydrate and protein intake. However, emerging research suggests that the strategic ingestion of various ergogenic aids and micronutrients may also have beneficial effects. Therefore, the purpose of this narrative review is to critically evaluate and summarize the available literature examining the timing of ergogenic aids (caffeine, creatine, nitrates, sodium bicarbonate, beta-alanine) and micronutrients (iron, calcium) on muscle adaptations and exercise performance. In summary, preliminary data is available to indicate the timing of caffeine, nitrates, and creatine monohydrate may impact outcomes such as exercise performance, strength gains and other exercise training adaptations. Furthermore, data is available to suggest that timing the administration of beta-alanine and sodium bicarbonate may help to minimize known untoward adverse events while maintaining potential ergogenic outcomes. Finally, limited data indicates that timed ingestion of calcium and iron may help with the uptake and metabolism of these nutrients. While encouraging, much more research is needed to better understand how timed administration of these nutrients and others may impact performance, health, or other exercise training outcomes.

Variables Influencing the Effectiveness of Creatine Supplementation as a Therapeutic Intervention for Sarcopenia

Sarcopenia is an age-related muscle condition characterized by a reduction in muscle quantity, force generating capacity and physical performance. Sarcopenia occurs in 8-13% of adults ≥ 60 years of age and can lead to disability, frailty, and various other diseases. Over the past few decades, several leading research groups have focused their efforts on developing strategies and recommendations for attenuating sarcopenia. One potential nutritional intervention for sarcopenia is creatine supplementation. However, research is inconsistent regarding the effectiveness of creatine on aging muscle. The purpose of this perspective paper is to: (1) propose possible reasons for the inconsistent responsiveness to creatine in aging adults, (2) discuss the potential mechanistic actions of creatine on muscle biology, (3) determine whether the timing of creatine supplementation influences aging muscle, (4) evaluate the evidence investigating the effects of creatine with other compounds (protein, conjugated linoleic acid) in aging adults, and (5) provide insight regarding the safety of creatine for aging adults.

Effectiveness of Creatine Supplementation on Aging Muscle and Bone: Focus on Falls Prevention and Inflammation

Sarcopenia, defined as the age-related decrease in muscle mass, strength and physical performance, is associated with reduced bone mass and elevated low-grade inflammation. From a healthy aging perspective, interventions which overcome sarcopenia are clinically relevant. Accumulating evidence suggests that exogenous creatine supplementation has the potential to increase aging muscle mass, muscle performance, and decrease the risk of falls and possibly attenuate inflammation and loss of bone mineral. Therefore, the purpose of this review is to: (1) summarize the effects of creatine supplementation, with and without resistance training, in aging adults and discuss possible mechanisms of action, (2) examine the effects of creatine on bone biology and risk of falls, (3) evaluate the potential anti-inflammatory effects of creatine and (4) determine the safety of creatine supplementation in aging adults.

Effect of Creatine Supplementation Dosing Strategies on Aging Muscle Performance

OBJECTIVE

This study compared the effects of different creatine supplementation dosages, independent of resistance training, on aging muscle performance and functionality.

DESIGN AND PARTICIPANTS

Using a double-blind, repeated measures design, participants were randomized to one of three groups: Creatine-High (CR-H; n=11; 0.3 g/kg/day of creatine + 0.1 g/kg/day of maltodextrin), Creatine-Moderate (CR-M: n=11; 0.1 g/kg/day of creatine + 0.3 g/kg/day of maltodextrin) or Placebo (PLA; n=11; 0.4 g/kg/day of maltodextrin) for 10 consecutive days.

MEASUREMENTS

The primary dependent variables measured at baseline and after supplementation included muscle strength (1-repetition maximum leg press, chest press, hand-grip), muscle endurance (leg press and chest press; maximal number of repetitions performed for 1 set at 80% and 70% baseline 1-repetition maximum respectively), and physical performance (dynamic balance).

RESULTS

There was a significant increase over time for muscle strength (Leg press: CR-H pre 161.5 ± 55.1 kg, post 169.2 ± 59.2 kg; CR-M pre 145.2 ± 47.7 kg, post 151.7 ± 45.0 kg; PLA pre 163.7 ± 51.5 kg, post 178.2 ± 65.6 kg, p = 0.001; Chest press: CR-H pre 57.0 ± 26.2 kg, post 58.8 ± 28.0 kg; CR-M pre 54.5 ± 27.9 kg, post 56.8 ± 30.1 kg; PLA pre 55.1 ± 26.9 kg, post 58.5 ± 30.1 kg, p = 0.001) and endurance (Leg press: CR-H pre 17.1 ± 6.0 reps, post 21.0 ± 7.2 reps; CR-M pre 24.1 ± 11.6 reps, post 29.1 ± 17.0 reps; PLA pre 23.8 ± 9.7 reps, post 29.5 ± 11.9 reps, p = 0. 001; Chest press: CR-H pre 15.6 ± 2.7 reps, post 18.9 ± 2.7 reps; CR-M pre 18.0 ± 5.0 reps, post 19.9 ± 7.1 reps; PLA pre 20.5 ± 6.2 reps, post 21.6 ± 5.5 reps, p = 0. 001), with no other differences.

CONCLUSION

Short-term creatine supplementation, independent of dosage and resistance training, has no effect on aging muscle performance.

Creatine Supplementation During Resistance Training Does Not Lead to Greater Bone Mineral Density in Older Humans: A Brief Meta-Analysis

Creatine supplementation during resistance training has potential beneficial effects on properties of bone in aging adults. We systematically reviewed randomized controlled trials (RCTs) investigating the effect of creatine supplementation combined with resistance training on bone mineral density (BMD) in aging adults. We searched PubMed and SPORTDiscus databases and included RCTs of ≥3 months duration that examined the combined effect of creatine and resistance training on bone mineral in adults >50 years of age or postmenopausal. Meta-analyses were performed when applicable trials were available on whole body and clinically important bone sites. Five trials met inclusion criteria with a total of 193 participants. Two of the studies reported significant benefits of creatine supplementation and resistance training compared to resistance training alone on bone. Meta-analyses revealed no greater effect of creatine and resistance training compared to resistance training alone on whole body BMD (MD: 0.00, 95% CI −0.01 to 0.01, p = 0.50), hip BMD (MD −0.01, 95% CI −0.02 to 0.01, p = 0.26), femoral neck BMD (MD 0.00, 95% CI −0.01 to 0.01, p = 0.71), and lumbar spine BMD (MD 0.01, 95% CI −0.01 to 0.03, p = 0.32). In conclusion, there is a limited number of RCTs examining the effects of creatine supplementation and resistance training on BMD in older adults. Our meta-analyses revealed no significant effect on whole body, hip, femoral neck, or lumbar spine BMD when comparing creatine and resistance training to resistance training alone. Future longer term (>12 month) trials with higher resistance training frequencies (≥3 times per week) is warranted.

Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis

The loss of muscle mass and strength with aging results in significant functional impairment. Creatine supplementation has been used in combination with resistance training as a strategy for increasing lean tissue mass and muscle strength in older adults, but results across studies are equivocal. We conducted a systematic review and meta-analysis of randomized controlled trials of creatine supplementation during resistance training in older adults with lean tissue mass, chest press strength, and leg press strength as outcomes by searching PubMed and SPORTDiscus databases. Twenty-two studies were included in our meta-analysis with 721 participants (both men and women; with a mean age of 57–70 years across studies) randomized to creatine supplementation or placebo during resistance training 2–3 days/week for 7–52 weeks. Creatine supplementation resulted in greater increases in lean tissue mass (mean difference =1.37 kg [95% CI =0.97–1.76]; p<0.00001), chest press strength (standardized mean difference [SMD] =0.35 [0.16–0.53]; p=0.0002), and leg press strength (SMD =0.24 [0.05–0.43]; p=0.01). A number of mechanisms exist by which creatine may increase lean tissue mass and muscular strength. These are included in a narrative review in the discussion section of this article. In summary, creatine supplementation increases lean tissue mass and upper and lower body muscular strength during resistance training of older adults, but potential mechanisms by which creatine exerts these positive effects have yet to be evaluated extensively.

International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine

Creatine is one of the most popular nutritional ergogenic aids for athletes. Studies have consistently shown that creatine supplementation increases intramuscular creatine concentrations which may help explain the observed improvements in high intensity exercise performance leading to greater training adaptations. In addition to athletic and exercise improvement, research has shown that creatine supplementation may enhance post-exercise recovery, injury prevention, thermoregulation, rehabilitation, and concussion and/or spinal cord neuroprotection. Additionally, a number of clinical applications of creatine supplementation have been studied involving neurodegenerative diseases (e.g., muscular dystrophy, Parkinson's, Huntington's disease), diabetes, osteoarthritis, fibromyalgia, aging, brain and heart ischemia, adolescent depression, and pregnancy. These studies provide a large body of evidence that creatine can not only improve exercise performance, but can play a role in preventing and/or reducing the severity of injury, enhancing rehabilitation from injuries, and helping athletes tolerate heavy training loads. Additionally, researchers have identified a number of potentially beneficial clinical uses of creatine supplementation. These studies show that short and long-term supplementation (up to 30 g/day for 5 years) is safe and well-tolerated in healthy individuals and in a number of patient populations ranging from infants to the elderly. Moreover, significant health benefits may be provided by ensuring habitual low dietary creatine ingestion (e.g., 3 g/day) throughout the lifespan. The purpose of this review is to provide an update to the current literature regarding the role and safety of creatine supplementation in exercise, sport, and medicine and to update the position stand of International Society of Sports Nutrition (ISSN).

Effect of Preexercise Creatine Ingestion on Muscle Performance in Healthy Aging Males

Preexercise creatine supplementation may have a beneficial effect on aging muscle performance. Using a double-blind, repeated measures, crossover design, healthy males (N = 9, 54.8 ± 4.3 years; 92.9 ± 11.5 kg; 179.2 ± 11.1 cm) were randomized to consume creatine (20 g) and placebo (20 g corn starch maltodextrin), on 2 separate occasions (7 days apart), 3 hours before performing leg press and chest press repetitions to muscle fatigue (3 sets at 70% 1-repetition maximum; 1 minute rest between sets). There was a set main effect (p ≤ 0.05) for the leg press and chest press with the number of repetitions performed decreasing similarly for creatine and placebo. These results suggest that a bolus ingestion of creatine consumed 3 hours before resistance exercise has no effect on upper or lower-body muscle performance in healthy aging males.

Effects of low-dose ibuprofen supplementation and resistance training on bone and muscle in postmenopausal women: A randomized controlled trial

PURPOSE

To compare the effects of nine months of exercise training and ibuprofen supplementation (given immeditately after exercise sessions) on bone and muscle in postmenopausal women.

METHODS

In a double-blind randomized trial, participants (females: n = 90, mean age 64.8, SD 4.3 years) were assigned (computer generated, double blind) to receive supervised resistance training or stretching 3 days/week, and ibuprofen (400 mg, post-exercise) or placebo (i.e. 4 groups) for 9 months. In this proof-of-concept study the sample size was halved from required 200 identified via 90% power calculation. Baseline and post-intervention testing included: Dual energy x-ray absorptiometry (DXA) for lumbar spine, femoral neck, and total body areal bone mineral density (aBMD); geometry of proximal femur; total body lean tissue and fat mass; predicted 1-repetition maximum muscle strength testing (1RM; biceps curl, hack squat).

RESULTS

Exercise training or ibuprofen supplementation had no effects on aBMD of the lumbar spine, femoral neck, and total body. There was a significant exercise × supplement × time interaction for aBMD of Ward's region of the femoral neck (p = 0.015) with post hoc comparison showing a 6% decrease for stretching with placebo vs. a 3% increase for stretching with ibuprofen (p = 0.017). Resistance training increased biceps curl and hack squat strength vs. stretching (22% vs. 4% and 114% vs. 12%, respectively) (p < 0.01) and decreased percent body fat compared to stretching (2% vs. 0%) (p < 0.05).

CONCLUSIONS

Ibuprofen supplementation provided some benefits to bone when taken independent of exercise training in postmenopausal women. This study provides evidence towards a novel, easily accessible stimulus for enhancing bone health [i.e. ibuprofen].

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

OBJECTIVE

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).

METHODS

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.

RESULTS

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.

CONCLUSIONS

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.

Creatine supplementation does not alter neuromuscular recovery after eccentric exercise

INTRODUCTION

The purpose of this study was to investigate the effects of creatine (CR) supplementation on recovery after eccentric exercise (ECC).

METHODS

Fourteen men were assigned randomly to ingest 0.3 g/kg of CR or placebo (PL) before and during recovery (48 hours) from 6 sets of 8 repetitions of ECC. Maximal voluntary contraction (MVC), voluntary activation (VA), muscle thickness (MT), electromyography (EMG), contractile properties, and soreness were assessed.

RESULTS

MVC, evoked twitch torque, and rate of torque development decreased for both groups immediately after ECC and recovered at 48 hours. MT increased and remained elevated at 48 hours for both groups. Soreness increased similarly for both groups. EMG activation was higher for CR versus PL only at 48 hours. There were no group differences for torque, total work, or fatigue index during ECC.

CONCLUSIONS

CR supplementation before and during recovery from ECC had no effect on strength, voluntary activation, or indicators of muscle damage. Muscle Nerve 54: 487-495, 2016.

Creatine supplementation in the aging population: effects on skeletal muscle, bone and brain

This narrative review aims to summarize the recent findings on the adjuvant application of creatine supplementation in the management of age-related deficits in skeletal muscle, bone and brain metabolism in older individuals. Most studies suggest that creatine supplementation can improve lean mass and muscle function in older populations. Importantly, creatine in conjunction with resistance training can result in greater adaptations in skeletal muscle than training alone. The beneficial effect of creatine upon lean mass and muscle function appears to be applicable to older individuals regardless of sex, fitness or health status, although studies with very old (>90 years old) and severely frail individuals remain scarce. Furthermore, there is evidence that creatine may affect the bone remodeling process; however, the effects of creatine on bone accretion are inconsistent. Additional human clinical trials are needed using larger sample sizes, longer durations of resistance training (>52 weeks), and further evaluation of bone mineral, bone geometry and microarchitecture properties. Finally, a number of studies suggest that creatine supplementation improves cognitive processing under resting and various stressed conditions. However, few data are available on older adults, and the findings are discordant. Future studies should focus on older adults and possibly frail elders or those who have already experienced an age-associated cognitive decline.

Effects of Creatine and Resistance Training on Bone Health in Postmenopausal Women

PURPOSE

Our primary purpose was to determine the effect of 12 months of creatine (Cr) supplementation during a supervised resistance training program on properties of bone in postmenopausal women.

METHODS

Participants were randomized (double-blind) into two groups: resistance training (3 d·wk) and Cr supplementation (0.1 g·kg·d) or resistance training and placebo (Pl). Our primary outcome measures were lumbar spine and femoral neck bone mineral density (BMD). Secondary outcome measures were total hip and whole-body BMD, bone geometric properties at the hip, speed of sound at the distal radius and tibia, whole-body lean tissue mass, muscle thickness, and bench press and hack squat strength. Forty-seven women (57 (SD, 6) yr; Cr, n = 23; Pl, n = 24) were randomized, with 33 analyzed after 12 months (Cr, n = 15; Pl, n = 18).

RESULTS

Cr attenuated the rate of femoral neck BMD loss (-1.2%; absolute change (95% confidence interval), -0.01 (-0.025 to 0.005) g·cm) compared with Pl (-3.9%; -0.03 (-0.044 to -0.017) g·cm; P < 0.05) and also increased femoral shaft subperiosteal width, a predictor of bone bending strength (Cr, 0.04 (-0.09 to 0.16) cm); Pl, -0.12 (-0.23 to -0.01) cm; P < 0.05). Cr increased relative bench press strength more than Pl (64% vs 34%; P < 0.05). There were no differences between groups for other outcome measures. There were no differences between groups for reports of serum liver enzyme abnormalities, and creatinine clearance was normal for Cr participants throughout the intervention.

CONCLUSIONS

Twelve months of Cr supplementation during a resistance training program preserves femoral neck BMD and increases femoral shaft superiosteal width, a predictor of bone bending strength, in postmenopausal women.

Strategic creatine supplementation and resistance training in healthy older adults

Creatine supplementation in close proximity to resistance training may be an important strategy for increasing muscle mass and strength; however, it is unknown whether creatine supplementation before or after resistance training is more effective for aging adults. Using a double-blind, repeated measures design, older adults (50–71 years) were randomized to 1 of 3 groups: creatine before (CR-B: n = 15; creatine (0.1 g/kg) immediately before resistance training and placebo (0.1 g/kg cornstarch maltodextrin) immediately after resistance training), creatine after (CR-A: n = 12; placebo immediately before resistance training and creatine immediately after resistance training), or placebo (PLA: n = 12; placebo immediately before and immediately after resistance training) for 32 weeks. Prior to and following the study, body composition (lean tissue, fat mass; dual-energy X-ray absorptiometry) and muscle strength (1-repetition maximum leg press and chest press) were assessed. There was an increase over time for lean tissue mass and muscle strength and a decrease in fat mass (p < 0.05). CR-A resulted in greater improvements in lean tissue mass (Δ 3.0 ± 1.9 kg) compared with PLA (Δ 0.5 ± 2.1 kg; p < 0.025). Creatine supplementation, independent of the timing of ingestion, increased muscle strength more than placebo (leg press: CR-B, Δ 36.6 ± 26.6 kg; CR-A, Δ 40.8 ± 38.4 kg; PLA, Δ 5.6 ± 35.1 kg; chest press: CR-B, Δ 15.2 ± 13.0 kg; CR-A, Δ 15.7 ± 12.5 kg; PLA, Δ 1.9 ± 14.7 kg; p < 0.025). Compared with resistance training alone, creatine supplementation improves muscle strength, with greater gains in lean tissue mass resulting from post-exercise creatine supplementation.

Whey protein and high-volume resistance training in postmenopausal women

OBJECTIVES

To examine the combined effects of whey protein supplementation and low intensity, high-volume resistance training in healthy postmenopausal women.

DESIGN, SETTING AND SUBJECTS

Postmenopausal women (n=12; age: 57 ± 4.7 years, weight: 75 ± 17.4 kg, height: 163 ± 5.5 cm, body mass index: 28.3 ± 7.0) consumed whey protein (4 x 10 gram aliquots) or placebo (maltodextrin) during unilateral resistance training sessions 2 days per week (Monday, Thursday) and consumed the opposite beverage during training the other side of the body on alternating days (Tuesday, Friday) for 10 weeks. Participants performed 3 sets at 30% baseline 1-repetition maximum (1RM) to volitional muscle fatigue for 4 exercises (leg curl, biceps curl, leg extension, triceps extension). Prior to and following training, assessments were made for upper and lower limb lean tissue mass (dual energy x-ray absorptiometry), muscle thickness of the elbow and knee flexors and extensors (ultrasound) and muscle strength (1RM leg curl, biceps curl, leg extension, triceps extension).

RESULTS

There was a significant increase over time for muscle strength (biceps curl, leg extension, triceps extension; P = 0.006) and muscle thickness (elbow flexors and extensors; P = 0.022) with no differences between whey protein and placebo.

CONCLUSIONS

High volume resistance training is effective for improving some indices of muscle mass and strength in postmenopausal women, but the strategic ingestion of whey protein during training sessions does not augment this response.

Creatine supplementation and aging musculoskeletal health

Sarcopenia refers to the progressive loss of muscle mass and muscle function and is a contributing factor for cachexia, bone loss, and frailty. Resistance training produces several physiological adaptations which improve aging musculoskeletal health, such as increased muscle and bone mass and strength. The combination of creatine supplementation and resistance training may further lead to greater physiological benefits. We performed meta-analyses which indicate creatine supplementation combined with resistance training has a positive effect on aging muscle mass and upper body strength compared to resistance training alone. Creatine also shows promise for improving bone mineral density and indices of bone biology. The combination of creatine supplementation and resistance training could be an effective intervention to improve aging musculoskeletal health.