From the Research
Creatine supplementation is recommended for preventing sarcopenia, the age-related loss of muscle mass and function, as part of a comprehensive approach that includes adequate protein intake and regular resistance exercise, as supported by the most recent study 1. To prevent sarcopenia, a combination of resistance training, adequate protein intake, and supplementation with nutrients such as creatine is essential. The key components of this approach include:
- Resistance exercise 2-3 times weekly to build and maintain muscle mass
- Adequate protein intake, potentially enhanced with leucine-enriched balanced amino acids
- Supplementation with creatine, which may enhance muscle strength by increasing phosphocreatine stores in muscles and promoting protein synthesis
- Consideration of other supplements such as vitamin D, omega-3 fatty acids, and beta-hydroxy beta-methylbutyrate (HMB) as part of a comprehensive strategy to manage sarcopenia
The most effective regimen for creatine supplementation involves taking 3-5 grams of creatine monohydrate daily, mixed with water or another beverage, without a necessary loading phase, as consistent daily use is crucial for maintaining muscle creatine stores 1. It is also important to stay well-hydrated while supplementing with creatine, and individuals with kidney disease should consult a healthcare provider before starting creatine supplementation. Benefits of creatine supplementation typically become noticeable after 4-12 weeks of consistent use, with improved muscle strength, power, and potentially increased lean mass even in older adults.
Key points to consider when implementing this approach include:
- The importance of early intervention, as sarcopenia can impose a significant burden in terms of morbidity, mortality, and socio-economic costs
- The need for a comprehensive approach that addresses multiple aspects of muscle health, including resistance training, nutrition, and supplementation
- The potential benefits of combining creatine supplementation with other nutrients, such as protein, omega-3 fatty acids, and vitamin D, to enhance muscle health and overall well-being.