Kreatin zum Krafttraining ab 60: Wie viel Plus an Kraft und Muskeln realistisch ist

The aim of this study is to assess the effects of the combination of and exercise training on older adults' physical performance and body composition. This meta-analysis was conducted according to the Preferred Reporting Items for Systematic Reviews and Meta-Analyses (PRISMA) guidelines. Scopus, Web of Science, and PubMed databases (date of access: 30 August 2024) were queried. Twenty articles met the inclusion criteria and a total of 1093 participants (69% females and 31% males) were included in the study. The mean difference (MD) with 95% confidence intervals (CIs) and the overall effect size was calculated for all comparisons between the creatine plus exercise training group and placebo plus exercise training group. The PEDro scale was used to evaluate the quality of articles. Our findings showed that creatine intake and exercise training significantly affect 1RM (kg) in older adults (mean difference = 2.122, Z = 3.255, P = 0.001). There was a significant effect on fat percentage (%) in older adults (mean difference = -0.548, Z = -2.231, P = 0.026), while creatine intake and exercise training did not have a significant effect on bone mineral density (BMD) of total body (g/cm²) in older adults (mean difference = 0.009, Z = 0.587, P = 0.557). By participating in exercise training programs and creatine supplementation, older adults can improve their functional performance and body composition. However, the effects of exercise training and creatine supplementation o

BACKGROUND: Sarcopenia is an age-related decline in muscle strength and mass, which significantly impacts the quality of life for older adults. Resistance training (RT) is well established as an effective intervention for sarcopenia. Some studies suggest that additional benefits may be obtained when RT is combined with creatine supplement (Cr). However, critical confounding factors, such as age and intervention duration, have not been systematically controlled in previous investigations. This systematic review and meta-analysis aims to quantify the efficacy of Cr + RT on appendicular muscle strength and lean tissue mass in older adults, with a particular emphasis on temporal effect modification through duration-stratified subgroup analyses. METHODS: We conducted a systematic review and meta-analysis of randomized controlled trials (RCTs) through searches across eight databases. Eligible studies involved aged individuals undergoing resistance training (2–3 sessions/week) with Cr or placebo (PL) for 8-104 weeks. After screening, 8 RCTs (n = 482 participants) were included, assessing outcomes of lean tissue mass, chest press, and leg press strength. RESULTS: Compared to PL + RT, Cr + RT significantly improved lower limb strength (SMD = 0.29 [95% CI 0.00-0.57]; p = 0.05) and lean tissue mass (SMD = 0.27 [95% CI 0.02–0.53]; p = 0.03), but did not show significant improvements in upper extremity muscle strength. Subgroup analysis revealed intervention duration effects: intervention

<b>Background:</b> Creatine supplementation is widely used to enhance exercise performance, mainly resistance training adaptations, yet its differential effects on upper- and lower-body strength and muscular power remain unclear across populations. <b>Objective:</b> This systematic review and meta-analysis aimed to quantify the effects of creatine supplementation in studies that included different exercise modalities or no exercise on upper- and lower-body muscular strength and power in adults. <b>Methods:</b> A comprehensive search of PubMed, Scopus, and Web of Science was conducted through 21 September 2024 to identify randomized controlled trials evaluating the effects of creatine supplementation on strength (bench/chest press, leg press, and handgrip) and power (upper and lower body). Weighted mean differences (WMDs) and 95% confidence intervals (CIs) were calculated using random-effects modeling. Subgroup analyses examined the influence of age, sex, training status, dose, duration, and training frequency. <b>Results:</b> A total of 69 studies with 1937 participants were included for analysis. Creatine plus resistance training produced small but statistically significant improvements in bench and chest press strength [WMD = 1.43 kg, <i>p</i> = 0.002], squat strength [WMD = 5.64 kg, <i>p</i> = 0.001], vertical jump [WMD = 1.48 cm, <i>p</i> = 0.01], and Wingate peak power [WMD = 47.81 Watts, <i>p</i> = 0.004] when compared to the placebo. Additionally, creatine supplementat

Creatine (Cr) is a widely utilized nutritional supplement. Empirical evidence indicates that Cr supplementation significantly elevates intramuscular Cr content, thereby providing an energy substrate reservoir for exercise performance and facilitating improvements in muscle strength. Although numerous studies have examined the relationship between Cr and muscle strength, comprehensive investigations into population-specific ergogenic responses, optimal Cr dosage, and concomitant training intensity remain limited. These parameters are critical determinants for maximizing the efficacy of Cr supplementation. Against this backdrop, this study adopts meta-analysis, integrating conventional and Robust Variance Estimation (RVE) models, to comprehensively evaluate the intervention effects of Cr supplementation across three dimensions: population applicability, dosage optimization, and training intensity (PROSPERO registration number: CRD42024547697). It aims to provide evidence-based support for precise clinical application and subsequent research directions.<h4>Results</h4>Results showed no statistical difference in baseline muscle strength between the Cr intervention group and the control group; after intervention, the Cr group exhibited significant strength gains. Further subgroup analysis revealed: untrained individuals had greater muscle strength improvements than trained ones; the low-to-moderate dose group showed better effects than the high-dose group; high-intensity training

<h4>Background</h4>Creatine (Cr) supplementation is well established for enhancing fat-free mass (FFM) when combined with resistance training (RT). However, the influence of prior training experience on supplementation efficacy remains unknown.<h4>Objective</h4>This systematic review and dose-response meta-analysis of controlled trials evaluated the effects of Cr supplementation combined with RT on body composition, with particular emphasis on the differences between trained (experienced) and untrained (novice) individuals.<h4>Methods</h4>A systematic search of major databases was conducted to identify controlled trials published until March 2025. The effects of Cr supplementation on body mass, body mass index (BMI), FFM, fat mass (FM), and body fat percentage (BFP) were examined using random-effects meta-analysis.<h4>Results</h4>A pooled analysis of 61 trials revealed that Cr supplementation significantly increased FFM (weighted mean difference [WMD]: 1.39 kg; 95% confidence intereval (CI): 1.07,1.70; <i>p</i> < 0.001) and body mass (WMD: 0.89 kg; 95% CI: 0.76,1.01; <i>p</i> < 0.001) without significant effects on FM, BMI, and BFP. Trained individuals exhibited greater, though non-significant, gains in FFM (1.82 vs. 1.23 kg) compared with untrained participants, despite similar increases in total body mass. Dose-response analyses identified significant relationships between Cr dose and changes in body mass and BMI. Furthermore, supplementation duration was associated with ch

<h4>Background</h4>The biological process of aging is typically associated with a decrease in muscle quantity, muscle performance (primarily strength), bone mass and architecture, functionality and neurological/cognitive function. From a healthy aging perspective, interventions that have the potential to overcome or attenuate these decrements are clinically relevant.<h4>Methods</h4>We conducted a narrative review on the efficacy of creatine monohydrate supplementation (CrM) in older adults.<h4>Results</h4>Accumulating research shows that CrM, primarily when combined with exercise training, is safe and has beneficial effects on measures of whole-body lean body mass, regional muscle size, muscle strength, bone area and thickness, functional ability, glucose kinetics, cognition and memory.<h4>Conclusion</h4>CrM has multiple benefits in older adults and may have application for treating age-related sarcopenia, osteoporosis, frailty, and those with metabolic and neuromuscular disorders.