Posted by: Curt | Under: 40's/fit, 50's/fit, General Fitness, Seniors/fit, Supplements | (0) Comments
Bodybuilders have known for years that creatine helps with strength and size although you lose both when you stop taking it. CLA is generally thought to help increase lean muscle mass. But it is a little surprising that it seems to have such a positive effect on senior adults as well. Note that all the participants benefited from the exercise program but the people getting the supplements did actually gain more. Science Daily has the details-
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McMaster researcher Dr. Mark Tarnopolsky shows that taking a combination of creatine monohydrate (CrM) and conjugated linoleic acid (CLA) in addition to resistance exercise training provides even greater benefits.
The study to be published on Oct. 3 in PLoS One, involved 19 men and 20 women who were 65 years or older and took part in a six-month program of regular resistance exercise training.
In the randomized double blind trial, some of the participants were given a daily supplement of creatine (a naturally produced compound that supplies energy to muscles) and linoleic acid (a naturally occurring fatty acid), while others were given a placebo. All participants took part in the same exercise program.
The exercise training resulted in improvements of functional ability and strength in all participants, but those taking the CrM and CLA showed even greater gains in muscle endurance, an increase in fat-free mass and a decrease in the percentage of body fat.
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