NUTRITION – CREATINE – TIMING


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


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STRATEGIC INGESTION OF CREATINE AND RESISTANCE TRAINING IN OLDER ADULTS – 2015


Darren Candow, Jonathan P. Farthing et al
DESIGN
Older adults (50-71 yrs) were randomized to one of three groups for 32 weeks:
(1) Creatine-Before: CR-B: n=15; creatine 0.1g∙kg immediately before resistance training and placebo 0.1g∙kg corn-starch maltodextrin immediately after resistance training
(2) Creatine-After: CR-A: n=12; placebo immediately before resistance training and creatine immediately after resistance training
(3) Placebo: PLA: n=12; placebo immediately before and immediately after resistance training

RESULTS
(1) There was an increase over time for lean tissue mass and muscle strength and a decrease in fat mass
(2) CR-A resulted in greater improvements in lean tissue mass
(3) Creatine supplementation, independent of the timing of ingestion, increased muscle strength more than placebo
CONCLUSION
– Compared to RT alone, creatine improves muscle strength with greater gains in lean tissue mass from post-exercise creatine.


CREATINE TIMING ON MUSCLE AND STRENGTH – APPETIZER OR DESSERT? – 2014


Forbes, Waltz, Candow
– Ingestion of creatine immediately before and after resistance training appears more important than ingesting creatine at other times of the day
– Post-exercise creatine ingestion may provide slightly greater benefits than pre-exercise creatine supplementation


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