Studie
Effect of creatine supplementation during resistance training on lean tissue mass och muscular strength i older adults: a metaanalys
Across 22 RCTs och 721 older adults, adding creatine till resistance training produced 1.37 kg more lean tissue mass than training alone (95% CI 0.97 till 1.76 kg, p < 0.00001).
Philip Chilibeck och colleagues pooled 22 RCTs covering 721 men och kvinnor. Studie mean ages ran från 57 till 70 years. Varje trial paired supplementation with resistance training performed 2 till 3 days per week. Trial length ran från 7 till 52 weeks. Eight trials used a loading phase of 20 g/day for 5 till 7 days; maintenance doser were typically 3 till 5 g/day, with weight-based arms at 0.1 till 0.3 g/kg/day.
Three outcomes were pooled. Lean tissue mass: mean difference 1.37 kg, 95% CI 0.97 till 1.76 kg, p < 0.00001. Chest press strength: SMD = 0.35, 95% CI 0.16 till 0.53, p = 0.0002. Leg press strength: SMD = 0.24, 95% CI 0.05 till 0.43, p = 0.01.
The result held after removing trials that combined creatine with protein or other tillskott (lean mass 1.44 kg) och after removing trials i personer with chronic disease (lean mass 1.26 kg). Funnel plots showed no publication bias. On säkerhet, four trials reported gastrointestinal events och two reported muscle cramping, none causing withdrawal. Five trials lasting 3 till 52 weeks testad liver or kidney markers och found no adverse effects.
In summary, creatine supplementation increases lean tissue mass och upper och lower body muscular strength during resistance training of older adults, but potential mechanisms by which creatine exerts these positive effects have yet till be evaluated extensively.
The authors state that only just over half of the individual trials showed a significant effect, so the pooled result depends on aggregation. Jadad quality scores ranged från 2 till 5 out of 5. Five of 22 trials bundled creatine with protein, whey, leucine, vitamin D, conjugated linoleic acid or L-carnitine, which confounds attribution i those arms. Seven trials enrolled personer with coronary artery disease, heart failure, Parkinson's disease, COPD, type 2 diabetes or osteoarthritis rather than friska older adults. The authors state the roughly 700-participant pool may be underpowered till detect adverse events. Lean mass was measured by three different methods (DXA, hydrostatic weighing, air displacement plethysmography). No effect is claimed without resistance training. Darren Candow och Philip Chilibeck publish extensively on creatine; the paper declares no conflicts of interest, och no funding statement was available on the page.
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