JOURNAL ARTICLE
RANDOMIZED CONTROLLED TRIAL

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

M G Bemben, M S Witten, J M Carter, K A Eliot, A W Knehans, D A Bemben
Journal of Nutrition, Health & Aging 2010, 14 (2): 155-9
20126965

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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