STEC, M. J.; RAWSON, E. S. Benefits of creatine supplementation for older adults. Brazilian Journal of
Biomotricity, v. 4, n. 4, p. 215-226, 2010. Decreases in muscle mass (i.e. sarcopenia), strength, and power
due to the aging process can result in an impaired ability to perform daily tasks and ultimately lead to
functional disability in older adults. While age-related declines in muscle mass and function can be
attenuated by progressive resistance training, only one nutritional intervention has been identified as an
effective strategy to combat sarcopenia. Creatine supplementation increases strength and power, enhances
fatigue resistance, and increases fat free mass in young adults. The purpose of this review is to examine the
effects of creatine supplementation on muscle function, body composition, and activities of daily living in
older individuals (>60 yr). Collectively, the studies reviewed in this article indicate that creatine
supplementation increases muscle creatine, enhances fatigue resistance, increases strength/power,
increases fat free mass, and enhances functional performance in older adults. In addition to the beneficial
effects of creatine supplementation on skeletal muscle in older adults, new data indicate a role of creatine in
improving bone health and cognitive processing. Creatine supplementation, with or without concurrent
resistance exercise, should be considered a safe and effective nutritional therapy to combat age-related
changes in muscle.
