Creatine plus HMB enhance strength in older adults 💪
An ideal supplement combo for older individuals.
Combined creatine and HMB co-supplementation improves functional strength independent of muscle mass in physically active older adults: a randomized crossover trial
Study Details
This new study recruited 30 older adults who completed 2 x 6-week interventions in a crossover design (separated by 3-weeks washout) 🗓️
Each intervention consisted of daily supplementation of either…
1️⃣ Creatine (3g) + HMB (3g)
2️⃣ Placebo
…combined with a physical conditioning programme 🏋️♀️
Functional strength and body composition were assessed pre- and post- 🔍
Here is what they found ⬇️
Key Findings
The creatine + HMB group showed…
📉 reductions in fat mass
📉 reductions in body fat percentage
📈 slight numerical increases in muscle parameters
…whereas the placebo group exhibited opposite trends
Although these were non-significant.
However, the creatine + HMB group significantly improved multiple functional strength outcomes, including…
🦵 Leg/back strength
💪 Arm flexion strength
📈 Upper-body endurance
🛡️ Core endurance
Regression analyses suggested that these improvements were largely independent of changes in muscle mass 📈
Conclusion
Combining creatine and HMB supplementation with physical training can enhance functional strength and endurance in older adults ✅
This effect appears to be due to effects on neuromuscular mechanisms rather than adaptations in body composition 🧬
Reference
https://pubmed.ncbi.nlm.nih.gov/41073834/
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