| Article ID | Journal | Published Year | Pages | File Type |
|---|---|---|---|---|
| 1906094 | Experimental Gerontology | 2016 | 8 Pages |
•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.
ObjectiveTo 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 ± 3.0 yrs, 0.1 g/kg/day of creatine + 0.1 g/kg/day of maltodextrin) or Placebo (PLA: n = 17, 7 females, 10 males; age: 57.6 ± 5.0 yrs, 0.2 g/kg/day of maltodextrin) during 12 weeks of drop-set resistance training (3 days/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).MethodsPrior to and following training and supplementation, assessments were made for body composition, muscle strength, muscle endurance, tasks of functionality, muscle protein catabolism and diet.ResultsDrop-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.ConclusionsThe 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.
