NUTRITION – CREATINE – BONE HEALTH


2 RESEARCH ARTICLES + 1 GRAPHIC – CLICK ON GRAPHIC TO ENLARGE


EFFECTS OF CREATINE AND RESISTANCE TRAINING ON BONE HEALTH IN POST-MENOPAUSAL WOMEN – 2014


Chilibeck PD1, Candow DG, Landeryou T, Kaviani M, Paus-Jenssen L.
PURPOSE
– Determine the effect of 12 months of creatine (Cr) during a supervised resistance training program on properties of bone in postmenopausal women
METHODS: Participants were randomized (double blind) to 2 groups:
(1) resistance training (3d·wk) and Cr supplementation (0.1g/kg·d); 60kg = 132lb = 6g
(2) resistance training and placebo (Pl).
– Our primary outcome measures were lumbar spine and femoral neck bone mineral density (BMD)
– Secondary outcome measures were total hip, and whole-body BMD, bone geometric properties at the hip, speed of sound at the distal radius and tibia, whole-body lean tissue mass, muscle thickness, and bench press and hack squat strength
– 47 women (57 SD 6y; n=23 Cr; n=24 Pl) were randomized with 33 analyzed after 12 months (n=15 Cr; n=18 Pl).
RESULTS
(1) Cr reduced the rate of femoral neck BMD loss
(2) Cr increased femoral shaft subperiosteal width, predictor of bone bending strength
(3) Cr increased relative bench press strength more than Pl (64% vs. 34%)
(4) There were no differences between groups for other outcome measures
(5) There were no differences between groups for reports of serum liver enzyme abnormalities, and creatinine clearance was normal for Cr participants


CREATINE AND AGING MUSCULOSKELTAL HEALTH – 2014


Candow DG1Chilibeck PDForbes SC.
(1) Sarcopenia: a progressive loss of muscle mass and muscle function and is a contributing factor for cachexia, bone loss, and frailty.
– Cachexia: weakness and wasting of the body due to severe chronic illness.
(2) The combination of creatine supplementation and resistance training may further lead to greater physiological benefits.
(4) Creatine + Resistance Training has a +ve effect on aging muscle mass and upper body strength compared to resistance training alone
(5) Creatine also shows promise for improving bone mineral density and indices of bone biology.


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