New research shows that creatine, a popular supplement, can enhance the benefits of strength training in older adults. The study focused on a special form of strength training involving rapid workouts with relatively heavy weights. This method helps in particular to preserve fast-twitch muscle fibres, which naturally decline with age.
For 16 weeks, the participants followed a training programme featuring either land-based exercises with resistance bands or water-based exercises. Both forms improve muscle strength and endurance, but creatine appeared to have an additional reinforcing effect on muscle strength, particularly with the resistance band exercises. In addition, creatine combined with training led to improvements in brain function and reduced inflammation.
In addition to muscle strength, body balance and agility also increased in the group that used creatine during training. This is important because good balance helps prevent falls, a common problem among the elderly. Cognitive performance improved through the training itself, but creatine did not provide any additional benefit for this.
These findings confirm that strength training is a powerful tool for ageing physically and mentally fit. Supplements such as creatine can enhance this effect, especially if the training is intensive and targeted. Therefore, for people who want to age healthily, it is useful to both exercise and pay close attention to diet and, where applicable, supplements.
Source: Arkadi Mazin
