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Cited by 120Muscle metabolism and nutritionNutrition and Health in AgingSports Performance and Training

The effects of supplementation with creatine and protein on muscle strength following a traditional resistance training program in middle-aged and older men

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Bemben, M.G., Witten, M.S., Carter, J.M., Eliot, K.A., Knehans, A.W., Bemben, D.A.·2010·The Journal of nutrition, health and aging
DOI 10.1007/s12603-009-0124-8PMC PMC12878941
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Abstract

OBJECTIVES: Creatine and protein supplementation can enhance the training outcomes of young subjects, but it is not clear if there are benefits for older individuals. Therefore, the purpose of this study was to determine the effects of creatine and protein supplementation on strength gains following a traditional resistance training program for middle-aged and older men. DESIGN, SETTING, PARTICIPANTS: This study assessed changes in strength of men aged 48-72 years following 14 weeks of resistance training supplemented with creatine and/or protein. A double-blind, randomized, placebo-controlled design placed 42 males into one of four groups: Resistance Trained Placebo (RTP, n=10); Resistance Trained Creatine (RTCr, 5g Cr, n=10); Resistance Trained Protein (RTPr, 35g whey Pr, n=11); or Resistance Trained Creatine and Protein (RTCrPr, 5g Cr and 35g Pr, n=11). INTERVENTION: All groups trained 3 days per week for 14 weeks. The resistance training program was based on progressive overload. Training loads corresponded to 80% 1 RM (one repetition maximum strength), 3 sets of 8 repetitions for the following exercises: knee extension/knee flexion; bicep curl/tricep extension; military press; lat pull down; seated leg press; and bench press. MEASUREMENTS: 1 RM for each exercise and measures of lean body mass were assessed prior to and following the 14 week program. RESULTS: Each group significantly (p < 0.05) increased strength and lean body mass, however, there were no significant group effects or group X trial interactions. CONCLUSION: Resistance training in middle-aged and older men significantly increased muscular strength and added muscle mass with no additional benefits from creatine and/or protein supplementation.

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  • In general, creatine and beta-hydroxy-beta-methylbutyrate have positive effects on lean body mass and strength, but the effects tend to be small and are not consistent.

    “In general, these agents have positive effects on lean body mass and strength, but the effects tend to be small and are not consistent.”

    From Evidence-Based Recommendations for Optimal Dietary Protein Intake in Older People: A Position Paper From the PROT-AGE Study Group (2013) · cites this paper as [172]

    The Discussion (page unavailable) reports that creatine studies in younger subjects generally found gains in strength and lean tissue mass, while this study found no added benefit in middle-aged and older men. That supports inconsistent results for creatine, but the paper does not address beta-hydroxy-beta-methylbutyrate or establish that the effects of both agents tend to be small. (LLM, conf=0.88)

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  • Some but not all studies show a muscle strength benefit with the use of creatine supplements in older people.

    “Some 173,206 but not all 172,207 studies show a muscle strength benefit with the use of creatine supplements in older people.”

    From Evidence-Based Recommendations for Optimal Dietary Protein Intake in Older People: A Position Paper From the PROT-AGE Study Group (2013) · cites this paper as [172]

  • The effects of supplemental protein consumption on maximal strength enhancement are varied, with a majority of investigations reporting no benefit and a few reporting improvements in maximal strength.

    “the effects of supplemental protein consumption has on maximal strength enhancement are varied, with a majority of the investigations reporting no benefit [15–25] and a few reporting improvements in maximal strength [26–29].”

    From International Society of Sports Nutrition Position Stand: protein and exercise (2017) · cites this paper as [16]

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Research works printed but not linked: 28

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Authors
Bemben, M. G., Witten, M. S., Carter, J. M., Eliot, K. A., Knehans, A. W., & Bemben, D. A.
Affiliations
  • University of Oklahoma (US)
  • University of Colorado Health (US)
  • Norman Regional Hospital (US)
  • University of Oklahoma Health Sciences Center (US)
Corresponding author
Bemben, M.G.
ORCID
Venue
The Journal of nutrition, health and aging
Publisher
Elsevier BV
Published
2010-02
Volume
14
Issue
2
Pages
155-159
ISSN
1279-7707 (ISSN-L)
DOI
10.1007/s12603-009-0124-8
PMC
PMC12878941
OpenAlex
W2031160043
Cited by
120
References
12
Citations by year
2026: 6 · 2025: 4 · 2024: 5 · 2023: 5 · 2022: 6 · 2021: 11 · 2020: 6 · 2019: 12 · 2018: 8 · 2017: 7 · 2016: 12 · 2015: 8 · 2014: 7 · 2013: 7 · 2012: 7
FWCI
2.37
Type
journal article
Language
en
Open access
Licence
Locations
  • The journal of nutrition health & aging (publishedVersion, cc-by-nc-nd)
  • Europe PMC (PubMed Central) (publishedVersion, cc-by-nc-nd)
  • PubMed (publishedVersion)
  • PubMed Central (publishedVersion, cc-by-nc-nd)
Topics
  • Life Sciences › Biochemistry, Genetics and Molecular Biology › Cell Biology › Muscle metabolism and nutrition
  • Health Sciences › Medicine › Physiology › Nutrition and Health in Aging
  • Health Sciences › Medicine › Orthopedics and Sports Medicine › Sports Performance and Training
Keywords
creatine supplementation, protein supplementation, whey protein, resistance training, muscle strength, one-repetition maximum, lean body mass, middle-aged men, older men, aging, progressive overload
MeSH terms
Whey Proteins, Aged, Aging, Body Composition, Creatine, Dietary Proteins, Double-Blind Method, Drug Synergism, Humans, Male, Middle Aged, Milk Proteins, Task Performance and Analysis, Muscle, Skeletal, Dietary Supplements, Muscle Strength, Resistance Training

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