Creatine for muscle gains in postmenopausal women 💪
Gains for all.
Creatine monohydrate for lean mass, strength, and bone density in postmenopausal women: a systematic review and meta-analysis
Study Details
This new meta-analysis compiled data from 7 trials (608 participants) to establish the effects of creatine monohydrate supplementation on…
💪 Muscle mass
🏋️♀️ Strength
🦴 Bone density
…in postmenopausal women (aged ≥40-45 years).
Key Findings
Compared to placebo, creatine led to significantly improved…
💪 Lean mass (+0.37 kg)
🦵 Leg press 1RM (+7.5 kg)
💊 Improvements were seen at doses of ≥ 5 g/day when combined with resistance training
❌ Bone density was unchanged overall
🛡️ Adverse effects were minimal and kidney health markers were unchanged
Conclusion
Creatine monohydrate is a safe and effective adjunct strategy to support lean mass and strength in postmenopausal women ✅
Reference
https://pubmed.ncbi.nlm.nih.gov/42141930/
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