Research
Energy balance
Creatine monohydrate supplementation provides additive benefits to resistance training in older adults by increasing intramuscular phosphocreatine stores and enhancing high-intensity exercise capacity.
If you are doing resistance training, adding creatine monohydrate is one of the most effective ways to get more out of your workouts. It helps your muscles produce energy for high-intensity efforts, allowing you to train harder and build more muscle over time.
GoodSupportsHIGH confidence
Creatine monohydrate represents the most evidence-based nutritional supplement for augmenting resistance training effects in older adults [32]. By increasing intramuscular phosphocreatine stores, creatine enhances high-intensity exercise capacity, allowing for greater training volumes and improved anabolic stimulation.
Why this rating
Described as 'most evidence-based' in the narrative synthesis.
Source
Unraveling Anabolic Resistance in Sarcopenia: A Narrative Synthesis of Age-Related Impairments in Muscle Protein Synthesis
Hyun Joo Kang · The Asian Journal of Kinesiology · 2025
DOI 10.15758/ajk.2025.27.3.107
narrative_review
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
- Older adults require approximately 0.40 g/kg of high-quality protein per meal to maximize muscle protein synthesis, which is nearly double the 0.24 g/kg threshold sufficient for young adults.Good
- Resistance training is the primary intervention to restore anabolic sensitivity in aging muscle, with effects lasting 24-48 hours post-exercise.Good
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