Research
Mixed
Creatine monohydrate supplementation (3-5 g/day) combined with resistance training significantly increases lean body mass and strength in healthy older adults.
If you are doing resistance training, adding 3-5 grams of creatine monohydrate daily can help you gain more muscle and strength than training alone. It is safe for older adults and does not harm kidney or liver function.
GoodSupportsHIGH confidence
Older adults exhibit greater increases in LBM [35, 36], muscle thickness [37], and strength [35, 36] during resistance training (3 × per week) [38] when supplementing with creatine (3–5 g/day).
Why this rating
Supported by meta-analyses and multiple RCTs cited in the review.
Source
Eat like an athlete: insights of sports nutrition science to support active aging in healthy older adults
Sara Y. Oikawa et al. · GeroScience · 2021
narrative_reviewCited 10×
Read the paper This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →