The Study
Impact of creatine supplementation in combination with resistance training on lean mass in the elderly
This study is like a fair test where one group got a special supplement and another didn’t, but nobody knew who got what. The group that took creatine gained a little more muscle, so we can say it probably helped—but it’s not 100% certain because only 27 people were tested.
Analysis score
Maximum 90 for a randomized controlled trial.
Where the score came from
Older adults did strength training and took either a daily creatine powder or a placebo powder for 12 weeks to see if creatine helped them get stronger or gain muscle.
Where does this study sit?
Reviews of RCTs (Meta-analyses)
Max 100Randomized Trials
Max 90Reviews of Cohort Studies
Max 85Cohort Studies
Max 72Reviews of Case-Control Studies
Max 63Case-Control Studies
Max 58Cross-Sectional & Case Series
Max 50Expert Opinion
Max 567 / 100
Quality score
Participants are randomly assigned to treatment or control groups, minimizing bias. The gold standard for testing whether an intervention causes an effect.
Key takeaways
Summary
Based on the study abstract and findings.
- 1Yes — gaining nearly 2 kg more muscle without extra exercise is meaningful for older adults trying to stay independent and avoid frailty.
- 2Creatine group gained 1.8 kg more muscle than the placebo group.
- 3No difference in strength or bone density.
- 4Fat dropped a little in the creatine group.
Score breakdown, methodology, conflicts of interest, evidence analysis & raw study data
Publication
Journal
Journal of Cachexia, Sarcopenia and Muscle
Year
2016
Authors
Camila L. P. Oliveira, P. Botelho, J. A. Carneiro, J. F. Mota
Related Content
Claims (6)
Creatine supplementation is associated with improved physical function and maintained muscle mass in older adults.
Among adults aged 60 to 80, taking 5 grams of creatine daily for 12 weeks along with resistance training does not change bone mineral density or bone mineral content at the spine, hip, or whole body compared to resistance training without creatine.
In adults aged 60 to 80, taking 5 grams of creatine daily for 12 weeks along with resistance training does not lead to greater muscle strength than resistance training alone, even when muscle mass increases.
In adults aged 60 to 80, taking 5 grams of creatine daily with 12 weeks of resistance training reduces fat around the abdomen and hips by about 1% each, and may also reduce overall body fat without increasing muscle mass.
In adults aged 60 to 80, taking 5 grams of creatine monohydrate daily for 12 weeks while doing supervised resistance training leads to a 1.8 kg increase in lean mass, which is greater than the 0.6 kg increase seen with resistance training alone.
In adults aged 60 to 80, taking 5 grams of creatine daily along with 12 weeks of resistance training lowers the number of people classified as having early muscle loss.
Not medical advice. For informational purposes only. Always consult a qualified healthcare professional before making health decisions.