Low-Dose Creatine Combined with Protein during Resistance Training in Older Men
Abstract
PURPOSE: To determine whether low-dose creatine and protein supplementation during resistance training (RT; 3 d x wk(-1); 10 wk) in older men (59-77 yr) is effective for improving strength and muscle mass without producing potentially cytotoxic metabolites (formaldehyde). METHODS: Older men were randomized (double-blind) to receive 0.1 g x kg(-1) creatine + 0.3 g x kg(-1) protein (CP; n = 10), creatine (C; n = 13), or placebo (PLA; n = 12) on training days. Measurements before and after RT included lean tissue mass (air-displacement plethysmography), muscle thickness (ultrasound) of elbow, knee, and ankle flexors and extensors, leg and bench press strength, and urinary indicators of cytotoxicity (formaldehyde), myofibrillar protein degradation [3-methylhistidine (3-MH)],and bone resorption [cross-linked N-telopeptides of type I collagen (NTx)]. RESULTS: Subjects in C and CP groups combined experienced greater increases in body mass and total muscle thickness than PLA (P < 0.05). Subjects who received CP increased lean tissue mass (+5.6%) more than C (+2.2%) or PLA (+1.0%; P < 0.05) and increased bench press strength (+25%) to a greater extent than C and PLA combined (+12.5%; P < 0.05). CP and C did not differ from PLA for changes in formaldehyde production (+24% each). Subjects receiving creatine (C and CP) experienced a decrease in 3-MH by 40% compared with an increase of 29% for PLA (P < 0.05) and a reduction in NTx (-27%) versus PLA (+13%; P = 0.05). CONCLUSIONS: Low-dose creatine combined with protein supplementation increases lean tissue mass and results in a greater relative increase in bench press but not leg press strength. Low-dose creatine reduces muscle protein degradation and bone resorption without increasing formaldehyde production.
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Healthy older males (>50 yrs) who supplemented with creatine and performed whole-body resistance training for 10-12 weeks experienced a reduction in bone resorption compared to placebo.
“and a reduction in bone resorption compared to placebo [121].”
From Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? (2021) · cites this paper as [121]
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 [206]
The combination of creatine and whey protein increases measures of muscle mass and strength compared to whey protein or creatine alone in young and older adults after 6-10 weeks of resistance training.
“There is evidence that the combination of creatine and whey protein increases measures of muscle mass and strength compared to whey protein or creatine alone in young and older adults after 6–10 weeks of resistance training (Burke et al., 2001; Candow et al., 2008).”
From Creatine O'Clock: Does Timing of Ingestion Really Influence Muscle Mass and Performance? (2022) · cites this paper as Candow et al., 2008
Creatine supplementation has been reported to minimize bone loss.
“minimize bone loss [211, 212];”
From International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine (2017) · cites this paper as [211]
Creatine supplementation has been reported to increase strength and/or muscle mass.
“increase strength and/or muscle mass [37, 41, 44, 45, 82, 208–212];”
From International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine (2017) · cites this paper as [211]
Candow and others reported that low-dose creatine (0.1 g/kg/day) combined with protein supplementation (0.3 g/kg/day) increased lean tissue mass and upper body strength while decreasing markers of muscle protein degradation and bone resorption in older men (59-77 years).
“Candow and others [211] reported that low-dose creatine (0.1 g/kg/day) combined with protein supplementation (0.3 g/kg/day) increased lean tissue mass and upper body strength while decreasing markers of muscle protein degradation and bone resorption in older men (59–77 years).”
From International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine (2017) · cites this paper as [211]
Creatine supplementation increases strength and muscle mass.
“increase strength and muscle mass [2,9,13,67,70,71,93,99,101,148,149,150,151,152,153,154];”
From Creatine in health and disease (2021) · cites this paper as [99]
Creatine supplementation minimizes bone loss in some studies.
“minimize bone loss in some studies [2,4,14,16,99,150,155,156,157,158,159,160];”
From Creatine in health and disease (2021) · cites this paper as [99]
Creatine does not result in cytotoxicity.
“The researchers concluded that creatine does not result in cytotoxicity (Table 5).”
From Novel Insights on Intake of Fish and Prevention of Sarcopenia: All Reasons for an Adequate Consumption (2020) · cites this paper as [91]
Ten weeks of creatine supplementation (0.1 g/kg/day) combined with a supervised resistance training program (three days/week) reduces muscle protein degradation and bone resorption in aging males compared to placebo.
“Candow et al. [91] demonstrated that 10 weeks of creatine supplementation (0.1 g/kg/day) combined with a supervised resistance training program (three days/week) reduces muscle protein degradation and bone resorption in aging males compared to placebo.”
From Novel Insights on Intake of Fish and Prevention of Sarcopenia: All Reasons for an Adequate Consumption (2020) · cites this paper as [91]
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References 44 · Cited by 168
- Authors
- CANDOW, D. G., LITTLE, J. P., CHILIBECK, P. D., ABEYSEKARA, S., ZELLO, G. A., KAZACHKOV, M., CORNISH, S. M., & YU, P. H.
- Affiliations
- University of Regina (CA)
- University of Saskatchewan (CA)
- ORCID
- Venue
- Medicine & Science in Sports & Exercise
- Published
- 2008-09
- Volume
- 40
- Issue
- 9
- Pages
- 1645-1652
- ISSN
- 0195-9131 (ISSN-L)
- OpenAlex
- W2046113663
- Cited by
- 168
- References
- 44
- Citations by year
- 2026: 8 · 2025: 8 · 2024: 11 · 2023: 4 · 2022: 14 · 2021: 16 · 2020: 9 · 2019: 13 · 2018: 10 · 2017: 5 · 2016: 8 · 2015: 11 · 2014: 11 · 2013: 7 · 2012: 7
- FWCI
- 3.79
- Type
- journal article
- Language
- en
- Open access
- closed
- Locations
- Medicine & Science in Sports & Exercise (publishedVersion)
- PubMed (publishedVersion)
- Topics
- Life Sciences › Biochemistry, Genetics and Molecular Biology › Cell Biology › Muscle metabolism and nutrition
- Health Sciences › Medicine › Physiology › Nutrition and Health in Aging
- Life Sciences › Biochemistry, Genetics and Molecular Biology › Molecular Biology › Muscle Physiology and Disorders
- Keywords
- creatine supplementation, protein supplementation, resistance training, older men, lean body mass, muscle thickness, strength, formaldehyde, cytotoxicity, myofibrillar protein degradation, 3-methylhistidine, bone resorption, N-terminal telopeptide of type I collagen
- MeSH terms
- Aged, Bone Resorption, Creatine, Dietary Proteins, Dose-Response Relationship, Drug, Double-Blind Method, Formaldehyde, Humans, Male, Middle Aged, Myofibrils, Placebos, Dietary Supplements, Muscle Strength, Resistance Training
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