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Creatine is a natural substance the body produces to help generate cellular energy production. Synthesized from amino acids such as arginine, glycine, and methionine, it is best known for its role in muscle function. Most of the body’s creatine is stored in skeletal muscle, where it helps power strength and movement. The rest is located in tissues like the brain, where it supports overall cell health and energy needs.
In a new study, adding the supplement creatine appeared to enhance some of the benefits of vigorous exercise. Researchers combined creatine with power training that involved water-based workouts and resistance exercises using elastic bands. Participants, with an average age of 68, were split into groups, with some taking creatine and others serving as controls. They completed hour-long sessions three times a week for 16 weeks.
The study assessed neuroplasticity, oxidative stress, and inflammation, finding notable benefits among participants who trained. All exercise groups significantly increased strength in knee and elbow flexion and extension, whereas the control group experienced no improvement or small declines. Resistance training with elastic bands produced the strongest upper-limb gains, and creatine further enhanced those results.
This research offers important new evidence that reinforces creatine’s beneficial effects and suggests those benefits may be amplified when combined with exercise in certain settings.
To view the original scientific study click below:
Effects of high-load, velocity-intentional variable resistance training combined with creatine supplementation on neuroplasticity, oxidative stress, inflammation, physical function, cognitive performance and quality of life in older adults: A randomized, double-blind, placebo-controlled trial
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