The power of creatine plus resistance training for healthy aging: enhancing physical vitality and cognitive function DOI Creative Commons
Diego A. Bonilla, Jeffrey R. Stout, Darren G. Candow

et al.

Frontiers in Physiology, Journal Year: 2024, Volume and Issue: 15

Published: Dec. 3, 2024

Sarcopenia is generally defined as an age-related musculoskeletal disease characterized by the reductions in muscle strength, lean/muscle mass (quality) and functional ability leading to various adverse health outcomes, including impaired physical function reduced quality of life (1). also associated with cognitive decline older adults (2). As sarcopenia a potentially reversible condition whose prevalence increases age, several non-pharmacological strategies have been developed counteract its progression (3,4).Sedentary or physically inactive exhibit myofibrillar protein proteinsynthetic synthesis response dietary intake, which significantly accelerates (5). This issue further exacerbated obese elderly populations. Age-related 'anabolic resistance' becomes particularly pronounced low moderate pattern commonly observed individuals (6). It now recognized that daily intake at least 1.0 grams per kg/day, rich essential amino acids (primarily leucine) crucial maintaining positive balance tissue. While we acknowledge importance high adults, will not elaborate on this topic, given extensive international governmental efforts already place. For example, ESPEN Expert Group (7) PROT-AGE Study (8) provide guidelines, while initiatives such World Health Organization's 'Keep fit for life: meeting nutritional needs persons' (9) European Commission's 'Dietary recommendations adults' (10) address comprehensively.In opinion article, advocate combination creatine monohydrate supplementation resistance training safe effective strategy prevent treat should be internationally practitioners public organizations.Creatine (Cr) derived from reactions involving liver brain. Approximately 95% Cr pool body found skeletal muscle, 5% other tissues energy demands cardiomyocytes, hepatocytes, kidney cells, inner ear enterocytes, spermatozoa, photoreceptor cells. Creatine phosphorylated form, phosphocreatine (PCr), plays pivotal role sustaining adenosine triphosphate (ATP) these cells (11).Creatine naturally present meat, fish, poultry estimated requirement approximately 2 g•day -1 70-kg male maintain normal levels human (12,13). Notwithstanding, research across diverse populations has demonstrated endogenous may insufficient under numerous physiological pathological conditions (14).Following groundbreaking Dr. Roger Harris 1992 (15), became widely available supplement United States Europe, fully compliant U.S. Food Drug Administration (FDA) regulations. Given natural presence food availability before October 15, 1994, was grandfathered Dietary Supplement Education Act (DSHEA) legal Recently, FDA expressed no objections Generally Recognized Safe (GRAS) application, permitting inclusion additive products (GRAS Notice 931) (16). Further, after consultation novel status Regulation (EU) 2015/2283, considered used consumption significant degree Union 15 May 1997 (17). approved supplements and/or countries, Canada, Australia, Union, Japan, South Korea, Brazil, among others (18). Extensive research, randomized, double-blind, placebo-controlled clinical trials, consistently both humans (12,19,20), (21,22). Thus, there strong consensus within scientific community (e.g., 20 grams/day 0.3 grams/kg/day 5-7 days; 3-5 0.03 grams/kg/day; 0.1-0.14 grams/kg/day) can safely effectively enhance exercise performance capacity adaptations untrained trained individuals, regardless interventions, biological sex age (12,19,(23)(24)(25)(26)(27)(28)(29)(30)(31)(32)(33)(34)(35)(36)(37)(38).Research (38). Consequently, adequate likely conditionally optimal promoting growth (14). Due mechanical optimization (11), increasing intracellular through reduces degradation (39), promotes activation satellite (40), whole-body lean tissue (41). The cellular bioenergetics improvements offer potential benefits beyond tissue, brain, heart, vascular health, immune system, (42)(43)(44)(45), especially (24,46). In context studies show augment and, (19,47,48), more clinically effects when combined (49).Strength involves contracting muscles work against external force. Resistance training, form strength useinvolves different types resistancesapplied forces, massweight, free weights, bands. neuromuscular performance, vital component conditioning programs aimed improving activities, self-care, ages (4,48). focus emphasizing are linked improved outcomes. offers benefits, enhanced endurance, power, along increased bone mineral density connective remodeling. Clinically, it contributes cardiometabolic helps neurodegenerative disorders mental issues, improves functionality, frailty lower risk falls (50,51). performanceBased evidence, isconstitutes vitalkey activities living, reducing all-cause mortality populationsin (4,52).The provided American College Sports Medicine (ACSM) collaboration Heart Association (AHA) emphasize frequency two days week. recommended intensity ranges (5-6) vigorous (7)(8) scale 0 10. program include progressive weight 8-10 exercises targeting major groups, performing 8-12 repetitions (50). Additionally, National Strength Conditioning (NSCA) suggests regimen free-weight machine-based exercises, focusing multi-joint movements power/explosive training. includes 1-3 sets group, 10-15 70-85% 1-RM, performed 2-3 week (per group) (53). Recent evidence indicates high-frequency enhances muscular mass, women (54). Cluster-set alternative approach warrants investigation effectiveness achieving superior results less overall effort (4).Before starting advisable use ACSM's preparticipation screening tool stratification (available ACSM Resource Library) establish goals based periodization plan. Assessing perceived exertion pain wellestablished methods monitoring internal load thresholds populations, those like (55). These straightforward techniques accurately tracking making necessary adjustments (56,57). Our recent findings suggest using rating (RPE) scales movement velocity valid, cost-effective, practical method assessing complementing metrics. Exercise professionals ensure participants familiar RPE consider factors influence exertion, status, motivation, environmental (58).We previously outlined comprehensive framework understanding etiology training-related injuries detailed professionals, physiologists, designing (59). Accordingly, sessions dedicated familiarizing proper techniques, irrespective their experience type machine-based, exercises). teaching, observing, correcting techniques. Adhering safety principle select do impact participants' well-being. begin simpler (using machines light weights) gradually progress complex (such weights moderate-to-high loads) demand greater control.To capacity, implement community-based moderate-intensity circuit Meta-analytic demonstrates than standard care health-related (60). Social media interventions lifestyle behaviors-such online communities, interactive web platforms, education, healthcare resources-have well-received promote activity (61). Furthermore, incorporate prescribed home-based therapy beneficial (62). A notable example applications Curves Women's & Fitness Initiative Sport Nutrition Laboratory (Texas A&M University). initiative highlighted circuit-style technology living aging type-2 diabetes, obesity, etc.), females (63)(64)(65)(66)(67).Finally, creating active environments equitable access opportunities adults. ensuring cities communities spaces facilities accommodate all abilities, facilitating regular engagement detailing characteristics protocols description variables, readers refer Position Statement (53) scoping review topic da Silva et al. (2023) (68).Creatine (≥ 5 grams/day; during preserve abilities mitigate risks. Table 1 shows large-scale epidemiological, meta-analytic regulatory supporting vitality adults.The creatine's advanced studies, yet still needed clarify underlying mechanisms. Previously, described plausible regulators mediating convergent genomics (69) allostasis relies heavily kinase/phosphocreatine intricate subcellular production mechanics (11). reliance evidenced cerebral high-energy phosphates, processing speed, reported Gordji-Nejad (2024) following single dose (0.35 g/kg) sleep deprivation (70). Bian valuable insights into neurotransmitter, presenting synaptic vesicles (71). Although promising, require standardized measurement approaches implications diseases. To gaps, invite contribute data our "Exploring Supplementation: Enhancing Physical Cognitive Older Adults", where latest findings, next directions, collaborative collected. addition what listed 1, preventing development long terms cardiovascular disease, orthopaedical function, etc.). ***** Overall, serves (Figure 1). clear supplementation-regardless loading, maintenance dosage, ingestionduring compared placebo alone (48). We prompt implementation creatine-rich foods nutrition (www.creatine.global) visit www.creatineforhealth.com, brings together researchers worldwide accelerate awareness about study's link between depression. Authors "depression 42% higher lowest quartile (0-0. correlation entire sample. Participants who consumed 0.95 day exhibited scores functioning assessments (p<0.05). protective diminished population. Up 70% consume 1.00 g daily, 19.8% consuming all. Those suboptimal were 2.62-fold angina pectoris 2.59-fold counterparts day, adjusting demographic variables. application Alzchem AG, 931). "Based totality information presented notice, AlzcChem concludes GRAS intended food".Inventory -GRN No. 000931 (16) Safety Authority (EFSA) -European UnionThe EFSA panel concluded cause-and-effect relationship established improvement over 55. "In order obtain claimed effect, 3 conjunction allows increase workload time. three times weeks, 65 Scientific Committee considers maximum amounts 3.41 provides amount

Language: Английский

The potential of creatine monohydrate supplementation in the management of osteosarcopenia DOI
Darren G. Candow, Ben Kirk, Philip D. Chilibeck

et al.

Current Opinion in Clinical Nutrition & Metabolic Care, Journal Year: 2025, Volume and Issue: unknown

Published: Feb. 24, 2025

Osteosarcopenia is an age-related condition characterized by reductions in bone mineral, muscle/lean mass, strength and functional ability which increases the risk of falls, fractures, frailty premature mortality. One main contributing factor to osteosarcopenia malnutrition. The purpose was review recent evidence creatine monohydrate (CrM) supplementation older adults discuss potential manage osteosarcopenia. Accumulating research shows that CrM supplementation, primarily when combined with exercise training, has serve as a viable intervention management Collectively, during training led greater improvements whole-body lean lower-limb muscle density geometry (primarily upper-body) compared alone. However, no study investigated effects CrM, without Given positive findings on measures healthy adults, there for be added adjunct randomized clinical trials are needed confirm safety efficacy this nutrient population.

Language: Английский

Citations

0
Dietary Management and Nutritional Strategies for Preventing Age-Related Diseases DOI Open Access
Byung Yong Ahn, Xian Wu, Yoo Kim

et al.

Nutrients, Journal Year: 2025, Volume and Issue: 17(9), P. 1450 - 1450

Published: April 25, 2025

The process of aging is a natural and inevitable biological occurrence that exerts substantial influence on overall health well-being [...]

Language: Английский

Citations

0
The power of creatine plus resistance training for healthy aging: enhancing physical vitality and cognitive function DOI Creative Commons
Diego A. Bonilla, Jeffrey R. Stout, Darren G. Candow

et al.

Frontiers in Physiology, Journal Year: 2024, Volume and Issue: 15

Published: Dec. 3, 2024

Sarcopenia is generally defined as an age-related musculoskeletal disease characterized by the reductions in muscle strength, lean/muscle mass (quality) and functional ability leading to various adverse health outcomes, including impaired physical function reduced quality of life (1). also associated with cognitive decline older adults (2). As sarcopenia a potentially reversible condition whose prevalence increases age, several non-pharmacological strategies have been developed counteract its progression (3,4).Sedentary or physically inactive exhibit myofibrillar protein proteinsynthetic synthesis response dietary intake, which significantly accelerates (5). This issue further exacerbated obese elderly populations. Age-related 'anabolic resistance' becomes particularly pronounced low moderate pattern commonly observed individuals (6). It now recognized that daily intake at least 1.0 grams per kg/day, rich essential amino acids (primarily leucine) crucial maintaining positive balance tissue. While we acknowledge importance high adults, will not elaborate on this topic, given extensive international governmental efforts already place. For example, ESPEN Expert Group (7) PROT-AGE Study (8) provide guidelines, while initiatives such World Health Organization's 'Keep fit for life: meeting nutritional needs persons' (9) European Commission's 'Dietary recommendations adults' (10) address comprehensively.In opinion article, advocate combination creatine monohydrate supplementation resistance training safe effective strategy prevent treat should be internationally practitioners public organizations.Creatine (Cr) derived from reactions involving liver brain. Approximately 95% Cr pool body found skeletal muscle, 5% other tissues energy demands cardiomyocytes, hepatocytes, kidney cells, inner ear enterocytes, spermatozoa, photoreceptor cells. Creatine phosphorylated form, phosphocreatine (PCr), plays pivotal role sustaining adenosine triphosphate (ATP) these cells (11).Creatine naturally present meat, fish, poultry estimated requirement approximately 2 g•day -1 70-kg male maintain normal levels human (12,13). Notwithstanding, research across diverse populations has demonstrated endogenous may insufficient under numerous physiological pathological conditions (14).Following groundbreaking Dr. Roger Harris 1992 (15), became widely available supplement United States Europe, fully compliant U.S. Food Drug Administration (FDA) regulations. Given natural presence food availability before October 15, 1994, was grandfathered Dietary Supplement Education Act (DSHEA) legal Recently, FDA expressed no objections Generally Recognized Safe (GRAS) application, permitting inclusion additive products (GRAS Notice 931) (16). Further, after consultation novel status Regulation (EU) 2015/2283, considered used consumption significant degree Union 15 May 1997 (17). approved supplements and/or countries, Canada, Australia, Union, Japan, South Korea, Brazil, among others (18). Extensive research, randomized, double-blind, placebo-controlled clinical trials, consistently both humans (12,19,20), (21,22). Thus, there strong consensus within scientific community (e.g., 20 grams/day 0.3 grams/kg/day 5-7 days; 3-5 0.03 grams/kg/day; 0.1-0.14 grams/kg/day) can safely effectively enhance exercise performance capacity adaptations untrained trained individuals, regardless interventions, biological sex age (12,19,(23)(24)(25)(26)(27)(28)(29)(30)(31)(32)(33)(34)(35)(36)(37)(38).Research (38). Consequently, adequate likely conditionally optimal promoting growth (14). Due mechanical optimization (11), increasing intracellular through reduces degradation (39), promotes activation satellite (40), whole-body lean tissue (41). The cellular bioenergetics improvements offer potential benefits beyond tissue, brain, heart, vascular health, immune system, (42)(43)(44)(45), especially (24,46). In context studies show augment and, (19,47,48), more clinically effects when combined (49).Strength involves contracting muscles work against external force. Resistance training, form strength useinvolves different types resistancesapplied forces, massweight, free weights, bands. neuromuscular performance, vital component conditioning programs aimed improving activities, self-care, ages (4,48). focus emphasizing are linked improved outcomes. offers benefits, enhanced endurance, power, along increased bone mineral density connective remodeling. Clinically, it contributes cardiometabolic helps neurodegenerative disorders mental issues, improves functionality, frailty lower risk falls (50,51). performanceBased evidence, isconstitutes vitalkey activities living, reducing all-cause mortality populationsin (4,52).The provided American College Sports Medicine (ACSM) collaboration Heart Association (AHA) emphasize frequency two days week. recommended intensity ranges (5-6) vigorous (7)(8) scale 0 10. program include progressive weight 8-10 exercises targeting major groups, performing 8-12 repetitions (50). Additionally, National Strength Conditioning (NSCA) suggests regimen free-weight machine-based exercises, focusing multi-joint movements power/explosive training. includes 1-3 sets group, 10-15 70-85% 1-RM, performed 2-3 week (per group) (53). Recent evidence indicates high-frequency enhances muscular mass, women (54). Cluster-set alternative approach warrants investigation effectiveness achieving superior results less overall effort (4).Before starting advisable use ACSM's preparticipation screening tool stratification (available ACSM Resource Library) establish goals based periodization plan. Assessing perceived exertion pain wellestablished methods monitoring internal load thresholds populations, those like (55). These straightforward techniques accurately tracking making necessary adjustments (56,57). Our recent findings suggest using rating (RPE) scales movement velocity valid, cost-effective, practical method assessing complementing metrics. Exercise professionals ensure participants familiar RPE consider factors influence exertion, status, motivation, environmental (58).We previously outlined comprehensive framework understanding etiology training-related injuries detailed professionals, physiologists, designing (59). Accordingly, sessions dedicated familiarizing proper techniques, irrespective their experience type machine-based, exercises). teaching, observing, correcting techniques. Adhering safety principle select do impact participants' well-being. begin simpler (using machines light weights) gradually progress complex (such weights moderate-to-high loads) demand greater control.To capacity, implement community-based moderate-intensity circuit Meta-analytic demonstrates than standard care health-related (60). Social media interventions lifestyle behaviors-such online communities, interactive web platforms, education, healthcare resources-have well-received promote activity (61). Furthermore, incorporate prescribed home-based therapy beneficial (62). A notable example applications Curves Women's & Fitness Initiative Sport Nutrition Laboratory (Texas A&M University). initiative highlighted circuit-style technology living aging type-2 diabetes, obesity, etc.), females (63)(64)(65)(66)(67).Finally, creating active environments equitable access opportunities adults. ensuring cities communities spaces facilities accommodate all abilities, facilitating regular engagement detailing characteristics protocols description variables, readers refer Position Statement (53) scoping review topic da Silva et al. (2023) (68).Creatine (≥ 5 grams/day; during preserve abilities mitigate risks. Table 1 shows large-scale epidemiological, meta-analytic regulatory supporting vitality adults.The creatine's advanced studies, yet still needed clarify underlying mechanisms. Previously, described plausible regulators mediating convergent genomics (69) allostasis relies heavily kinase/phosphocreatine intricate subcellular production mechanics (11). reliance evidenced cerebral high-energy phosphates, processing speed, reported Gordji-Nejad (2024) following single dose (0.35 g/kg) sleep deprivation (70). Bian valuable insights into neurotransmitter, presenting synaptic vesicles (71). Although promising, require standardized measurement approaches implications diseases. To gaps, invite contribute data our "Exploring Supplementation: Enhancing Physical Cognitive Older Adults", where latest findings, next directions, collaborative collected. addition what listed 1, preventing development long terms cardiovascular disease, orthopaedical function, etc.). ***** Overall, serves (Figure 1). clear supplementation-regardless loading, maintenance dosage, ingestionduring compared placebo alone (48). We prompt implementation creatine-rich foods nutrition (www.creatine.global) visit www.creatineforhealth.com, brings together researchers worldwide accelerate awareness about study's link between depression. Authors "depression 42% higher lowest quartile (0-0. correlation entire sample. Participants who consumed 0.95 day exhibited scores functioning assessments (p<0.05). protective diminished population. Up 70% consume 1.00 g daily, 19.8% consuming all. Those suboptimal were 2.62-fold angina pectoris 2.59-fold counterparts day, adjusting demographic variables. application Alzchem AG, 931). "Based totality information presented notice, AlzcChem concludes GRAS intended food".Inventory -GRN No. 000931 (16) Safety Authority (EFSA) -European UnionThe EFSA panel concluded cause-and-effect relationship established improvement over 55. "In order obtain claimed effect, 3 conjunction allows increase workload time. three times weeks, 65 Scientific Committee considers maximum amounts 3.41 provides amount

Language: Английский

Citations

1