The effects of creatine and whey protein supplementation on body composition in men aged 48 to 72 years during resistance training
Abstract
OBJECTIVES: Creatine and whey protein are supplements believed to have an ergogenic effect. Very little is known regarding the effects of these dietary supplements in older men. The purpose of this study was to determine the effect of creatine and whey protein supplements, consumed independently and in combination, on total and regional body composition in middle-aged men during a resistance-training program.
DESIGN, SETTING, PARTICIPANTS: Forty-two men were randomly assigned to four groups to receive supplements according to a double-blind protocol. Groups consumed their supplements three times per week immediately following their resistance training sessions. The groups were: 1) placebo (480 ml of Gatorade); 2) creatine (480 ml of Gatorade plus 5 grams of creatine); 3) whey protein (480 ml of Gatorade plus 35 grams of whey protein powder); and 4) whey protein/creatine (480 ml of Gatorade plus 5 grams of creatine and 35 grams of whey protein powder). All groups participated in resistance training 3 times per week for 14 weeks.
MEASUREMENTS: At the beginning and end of the study, total and regional measures of body composition (DXA) and total (TBW), intracellular (ICW), and extracellular (ECW) body water (Multifrequency BIA) were measured and 3-day diet records were completed.
RESULTS: There were significant training effects for regional arm fat (decrease), regional arm bone free-fat free mass (BF-FFM - increase), total body BF-FFM (increase), ICW (increase), and ECW…
How strong is the evidence?
Evidence Hub reads this as a randomized trial, done in people. Its evidence level is 2 of 5 (High · randomized trial). Randomized trials of a reasonable size are the strongest single-study design.
Read the paper
Related studies
- Biportal endoscopic versus microscopic lumbar decompressive laminectomy in patients with spinal stenosis: A randomized controlled trial
- A whey protein-based multi-ingredient nutritional supplement stimulates gains in lean body mass and strength in healthy older men: A randomized controlled trial
- Supplement-based nutritional strategies to tackle frailty: A multifactorial, double-blind, randomized placebo-controlled trial
- A randomized, double-blind, placebo-controlled, proof-of-concept trial of creatine monohydrate as adjunctive treatment for bipolar depression
- Creatine supplementation (3 g/day) and bone health in older women: a 2-year, randomized, placebo-controlled trial
- A Multi-Ingredient Nutritional Supplement in Combination With Resistance Exercise and High-Intensity Interval Training Improves Cognitive Function and Increases N-3 Index in Healthy Older Men: A Randomized Controlled Trial
Go deeper in Evidence Hub
Evidence Hub adds a study data sheet (design, sample size, evidence level, key numbers), an AI summary and a chat grounded in the paper's text.