Low-dose creatine combined with protein during resistance training in older men.
Level 2 - randomized trial
Individual randomized controlled trial
PubMed 18685526 · doi:10.1249/MSS.0b013e318176b310
What was done
Older men aged 59–77 years (n = 35) completed a 10-week resistance training program (3 days per week) and were randomized in a double-blind design to receive one of three supplements on training days: 0.1 g/kg creatine plus 0.3 g/kg protein (CP; n = 10), 0.1 g/kg creatine (C; n = 13), or placebo (PLA; n = 12). Outcomes measured pre- and post-training included lean tissue mass (air-displacement plethysmography), muscle thickness of elbow, knee, and ankle flexors/extensors (ultrasound), bench and leg press strength, and urinary markers of cytotoxicity (formaldehyde), myofibrillar protein degradation (3-methylhistidine, 3-MH), and bone resorption (cross-linked N-telopeptides of type I collagen, NTx).
What was found
Subjects in C and CP combined had greater increases in body mass and total muscle thickness than PLA (P < 0.05). Lean tissue mass increased more in CP (+5.6%) than in C (+2.2%) or PLA (+1.0%; P < 0.05). Bench press strength increased by +25% in CP compared to +12.5% in C and PLA combined (P < 0.05), with no difference between groups for leg press strength. Creatine recipients (C and CP combined) had a 40% decrease in 3-MH compared to a 29% increase for PLA (P < 0.05) and a 27% reduction in NTx versus a 13% increase for PLA (P = 0.05). Changes in urinary formaldehyde did not differ between groups (+24% in each).
Why it matters
This trial indicates that co-supplementing low-dose creatine with protein during resistance training can enhance lean mass and upper-body strength while attenuating muscle protein degradation and bone resorption in older men, without increasing formaldehyde production.
Limits
The total sample size was small (n = 35; 10 to 13 per arm), the duration was limited to 10 weeks, and the study included only older men. Some analyses pooled the creatine arms together rather than testing each arm independently.
Cited by
- supports Combining high-quality protein supplementation with creatine increases lean tissue mass and muscle performance more than either supplement alone.