Long-Term Creatine Supplementation Enhances Muscle Gain And Fat Loss In Older Adults

The ability of creatine supplementation to promote healthy aging is even more dramatic when combined with resistance training. Canadian researchers had older men and women (>65 years) perform a supervised resistance training program (2 days/week) for 6 months while supplementing with either placebo or creatine + conjugated linoleic acid (CLA). The reason for including CLA was to potentiate improvements in body composition since creatine increases in fat-free mass and CLA targets fat loss. After 6 months, the creatine+CLA group had a two-fold greater increase in fat-free mass (4.6 pounds) compared to placebo (2.0 pounds). Fat mass was also reduced more in the creatine+CLA group (4.2 pounds) compared to placebo (-0.9 pounds). The greater muscle gains translated into improved functional performance in the creatine+CLA group. Creatine combined with resitance training and CLA is a potent formula for enhancing body composition in older adults.

Tarnopolsky M, Zimmer A, Paikin J, Safdar A, Aboud A, Pearce E, Roy B, Doherty T. Creatine monohydrate and conjugated linoleic Acid improve strength and body composition following resistance exercise in older adults. PLoS ONE. 2007 Oct 3;2(10):e991.