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Creatine: Difference between revisions
→Muscle Mass, Strength, Bone and Body Composition
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=== Muscle Mass, Strength, Bone and Body Composition === | === Muscle Mass, Strength, Bone and Body Composition === | ||
Sarcopenia, an age-related condition, leads to reduced muscle mass, strength, and functionality. Aging also generally causes loss of muscle mass, bone mass, and balance while increasing body fat. Various interventions like creatine supplementation alongside resistance training have been proposed to counteract these issues. Some studies have shown that creatine supplementation during resistance training can significantly improve muscle mass, strength, and even bone density in older individuals. For instance, creatine has been observed to enhance muscle mass and strength in older men and postmenopausal women during resistance training, and improve balance in individuals after sleep deprivation. Creatine's effect extends to promoting muscle endurance, functional task performance, and even fat loss, which could be beneficial in managing adult-onset obesity while preserving muscle mass during weight loss interventions. These findings suggest that creatine supplementation, especially when combined with resistance training, could be a promising strategy to combat age-related muscle and bone deterioration, and help in managing adult-onset obesity. Further studies are required to solidify these findings and understand the long-term implications of creatine supplementation in older individuals. | Sarcopenia, an age-related condition, leads to reduced muscle mass, strength, and functionality. Aging also generally causes loss of muscle mass, bone mass, and balance while increasing body fat. Various interventions like creatine supplementation alongside resistance training have been proposed to counteract these issues. Some studies have shown that creatine supplementation during resistance training can significantly improve muscle mass, strength, and even bone density in older individuals. For instance, creatine has been observed to enhance muscle mass and strength in older men and postmenopausal women during resistance training, and improve balance in individuals after sleep deprivation. Creatine's effect extends to promoting muscle endurance, functional task performance, and even fat loss, which could be beneficial in managing adult-onset obesity while preserving muscle mass during weight loss interventions. These findings suggest that creatine supplementation, especially when combined with resistance training, could be a promising strategy to combat age-related muscle and bone deterioration, and help in managing adult-onset obesity. Further studies are required to solidify these findings and understand the long-term implications of creatine supplementation in older individuals. {{#pmid:33572884|pmid33572884}} | ||
=== Cognitive Function === | |||
Creatine supplementation is associated with a 5-15% increase in brain PCr (Phosphocreatine) content, which is believed to enhance brain bioenergetics. Research has delved into its potential impacts on cognition, memory, and executive function, especially among older individuals or those with mild cognitive impairment. Several studies have highlighted that creatine supplementation can reduce mental fatigue and potentially improve cognitive abilities including memory and executive function. For instance, certain studies have shown that creatine supplementation can increase oxygen utilization in the brain, thereby reducing mental fatigue during repetitive mental tasks, enhance working memory and processing speed, and even improve certain cognitive tasks under sleep deprivation. Moreover, creatine supplementation has been found to maintain or enhance performance in various cognitive and memory tasks in both young and elderly participants. For example, it's shown to improve muscular endurance and sustain cognitive performance during a simulated soccer match. While there are promising findings, not all studies agree on the benefits of creatine supplementation for cognitive function, and more research is needed to solidify these claims. Nonetheless, current evidence suggests that creatine supplementation may hold potential in supporting cognitive function, especially as one ages. {{#pmid:33572884|pmid33572884}} | |||
==Potential Health Benefits== | ==Potential Health Benefits== | ||