Adiposity in young adults is on the rise, which raises the risk of future chronic diseases like
and highlights the need for lifestyle measures to control fat accumulation for long-term health.
Creatine is a nutritional supplement that promotes muscle performance in high-intensity resistance exercises of short duration with minimal side effects. They are commonly used by professional athletes and gym enthusiasts.
Creatine monohydrate is the most widely used creatine supplement. The body naturally produces creatine. Dietary sources of creatine include red meat, seafood, and animal milk. Commercial creatine supplements are also available in the form of powder, pills, drinks, and energy bars.
All About Resistance Training
Resistance training is any exercise that makes the muscles contract against an external resistance, promoting muscle strength, power, and endurance. The external resistance can be dumbbells, exercise tubing, bricks, bottles of water, or any other object that causes the muscles to contract.
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Resistance exercise training has a significant impact on the musculoskeletal system, helps to maintain functional abilities, and prevents osteoporosis, sarcopenia, lower back pain, and other disabilities. It increases muscle mass and strength in aging adults, leading to increased energy expenditure, metabolic rate, and fat loss (1✔ ✔Trusted Source
Potential health-related benefits of resistance training
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).
Creatine and Resistance Training Combo Boosts Body Fat Loss
Public health recommendations emphasize steady-state aerobic exercise or physical activity, which improves cardiorespiratory fitness. However, researchers look into how absolute fat mass and body fat percentage in persons under the age of 50 are affected by resistance training and creatine supplementation.
Results demonstrated that adding creatine to resistance training significantly increased muscle mass (1.21 kg), probably by affecting muscle protein kinetics, inflammation and oxidative stress, satellite cell activity, and the production of growth factors (2✔ ✔Trusted Source
Changes in Fat Mass Following Creatine Supplementation and Resistance Training in Adults ≥50 Years of Age: A Meta-Analysis
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The absolute fat mass was not considerably changed over time by creatine administration; however, the body fat percentage did decrease noticeably. According to subgroup analyses, this impact was true regardless of the creatine dose, age, fat mass measuring method, BMI, sex, duration of supplementation, and frequency of resistance training. There were no observable significant variations, indicating that creatine’s influence on body fat percentage was generally consistent under these various circumstances.
Talk to a healthcare provider before taking creatine supplements, regardless of your level of physical fitness, age, or health.
References :
- Potential health-related benefits of resistance training – (https://pubmed.ncbi.nlm.nih.gov/11676593/)
- Changes in Fat Mass Following Creatine Supplementation and Resistance Training in Adults ≥50 Years of Age: A Meta-Analysis – (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7739317/)
Source: Medindia
