Creatine, CLA strengthen exercise in seniors.[ILLUSTRATION OMITTED]
Supplementing with creatine creatine /cre·a·tine/ (kre´ah-tin) an amino acid occurring in vertebrate tissues, particularly in muscle; phosphorylated creatine is an important storage form of high-energy phosphate. and conjugated linoleic acid Conjugated linoleic acid (CLA) refers to a family of many isomers of linoleic acid (at least 13 are reported), which are found primarily in the meat and dairy products of ruminants. As implied by the name, the double bonds of CLAs are conjugated. (CLA CLA,
n.pr See acid, conjugated linoleic. ) enhances the beneficial effects of exercise training in older subjects. *
Researchers at McMaster University in Hamilton, Ontario, recruited 19 men and 20 women aged 65 and older to undergo twice-weekly resistance exercise training. The subjects were randomized ran·dom·ize
tr.v. ran·dom·ized, ran·dom·iz·ing, ran·dom·iz·es
To make random in arrangement, especially in order to control the variables in an experiment. to receive creatine, 5 g/day, and CLA, 6 g/day, or a placebo for six months.
At the end of treatment, functional capacity measures, such as walking, balance, sitting, standing, and stair climbing, improved in both groups, though the supplemented group experienced a greater benefit. Compared with placebo, this group also showed significantly better improvement in strength and muscle endurance and a significant increase in fat free mass and loss of body fat.
The researchers concluded that, "creatine monohydrate mon·o·hy·drate
A compound, such as calcium chloride monohydrate, that contains one molecule of water. and CLA can enhance some of the beneficial effects of training over a six month period."
* Tarnopolsky M, Zimmer A, Paikin J, et al. Creatine monohydrate and conjugated linoleic acid improve strength and body composition following resistance exercise in older adults. PLoS ONE. 2007 Oct 3;2(10):e991.