https://www.ncbi.nlm.nih.gov/pubmed/30978926 Effectiveness of Creatine Supplementation on Aging Muscle and Bone: Focus on Falls Prevention and Inflammation.
"Summary and Conclusion Sarcopenia is a multifactorial disease characterized by a progressive reduction in muscle mass, strength (dynapenia) and physical performance. The etiology of sarcopenia is complex and involves changes in muscle fiber morphology, neuromuscular activity, protein kinetics, endocrinology and inflammation. Sarcopenia is associated with reduced bone mass and bone strength and may be a contributing factor for the increased risks of falls and fractures often observed in aging adults. It is well established that resistance training is an effective lifestyle intervention for improving aging muscle mass, strength and bone accretion. Accumulating evidence indicates that creatine supplementation, with and without resistance training, has possible anti-sarcopenic and anti-dynapenic effects. Specifically, creatine supplementation increases aging muscle mass and strength (upper- and lower-body), possibly by influencing high-energy phosphate metabolism, muscle protein kinetics and growth factors. Creatine supplementation has shown potential to enhance bone mineral in some but not all studies, and seems to affect the activation of cells involved in both bone formation and resorption. Creatine has the potential to decrease the risk of falls experienced by aging adults which would subsequently reduce the risk of fracture. Finally, preliminary evidence suggests that creatine may have anti-inflammatory effects during times of elevated metabolic stress, such as during extended/intense aerobic exercise. Creatine does not appear to reduce indicators of inflammation during resistance training. Although research is limited, creatine supplementation does not appear to negatively affect markers of liver or kidney function in aging adults. Future research should objectively examine the safety and long-term effects of creatine supplementation on properties of muscle, bone and inflammation in various aging and disease-state populations."
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4542 kcal
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Gras: 175,73g | Prot: 159,31g | Carb: 629,90g.
Colazione: 2% Fat Milk, Dunkin' Donuts Glazed Cake Donut, Winchell's Apple Fritters - Glazed, Quest Chocolate Caramel Pecan Hero Protein Bar, Milk (Nonfat), Kellogg's Krave Chocolate Cereal. Pranzo: Dole Bananas, 2% Fat Milk, Kellogg's Special K Satisfaction Cereal, General Mills Honey Nut with Whole Grain Cheerios, Kellogg's pop-tarts cereal frosted strawberry, Casey's Bacon Breakfast Pizza. Cena: Lofthouse Cookies Candy Bite Cookies, Mrs. Fields Chocolate Chip Cookies (34g), Fritos Original Corn Chips, Roast Beef Submarine Sandwich with Lettuce, Tomato and Spread. Di più...
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4202 kcal
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Esercizio:
Stare seduti - 5 ore, Ciclismo (come hobby) - <16 km/h - 2 ore, Corsa (jogging) - 8 km/h - 15 minuti, Pesi (Culturismo) - 1 ora, Stare in piedi - 4 ore, Riposare - 3 ore e 35 minuti, Dormire - 8 ore, Doccia - 10 minuti. Di più...
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Commenti
Thanks D! I'm going to look into upping this in my diet.
15 apr 19 da utente: LZenn
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@LZenn and Big D, I also referenced WebMD on this supplement. Current studies are inconclusive and those with other health problems need to be extremely careful when including this into their daily diet.
15 apr 19 da utente: Erquiaga
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As with anything, do your own research as well. Did enjoy the article though, Big D.
15 apr 19 da utente: Erquiaga
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Thanks for the info! For some reason, I always thought creatine was only for men.
15 apr 19 da utente: mbd121
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I thought elevated creatine levels were bad for kidney function, please correct me if I'm incorrect. Also, is it possible to increase bone and muscle durability without supplements?
15 apr 19 da utente: Alnona
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Hair loss is also associated with creatine.
15 apr 19 da utente: srossca
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@Alnona, it can impact kidney function.
15 apr 19 da utente: Erquiaga
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15 apr 19 da utente: wannabhealthier
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High doses may cause issues. No side effects have been proven even at high doses. I would say 5g a day is far from a high dose.
https://www.webmd.com/vitamins/ai/ingredientmono-873/creatine
15 apr 19 da utente: -Diablo
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"Creatine is one of the most thoroughly researched compounds, and no adverse side effects have been noted through supplementation."
15 apr 19 da utente: -Diablo
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https://examine.com/nutrition/is-creatine-safe/
15 apr 19 da utente: -Diablo
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Thanks for posting. I have consumed creatine in the past when in my forties and have wondered how it would effect me now in my sixties. I didn't notice any tremendous effects back then. I admit that I'm not a big fan of supplements...
15 apr 19 da utente: John10251
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I don't notice anything either. I figure why not take it? It may just be something I don't notice even if it does help me get a few more reps.
15 apr 19 da utente: -Diablo
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There is also evidence that simple weight lifting can strengthen bones. Anyhow, you might want to look up Badrino Kocktane on Instagram and FB. He has a lot of inspirational stuff on weight lifting. He was a professional kick-boxer.
16 apr 19 da utente: Magpiezoe
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Alnona look up Creatine vs. Creatinine
16 apr 19 da utente: Cb1006
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D, thanks for keeping the info and conversations flowing. I've started a dialogue with my nutritionist and she will be getting back to me on creatine subject🙋
16 apr 19 da utente: Alnona
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