Sarcopenia is a type of muscle loss that occurs with aging. It is the degenerative loss of skeletal muscle mass, quality and strength. Weakness and low stamina cause an aging person to be less active resulting in further muscle mass loss in a continuous cycle that negatively affects quality and quantity of life.
Exercise can help to prevent sarcopenia. Resistance and aerobic exercise improve overall health but to properly combat the hazards associated with sarcopenia progressive resistance training is the best accompanied with the consumption of more protein. To offset the natural continual decline of muscle mass from the 40s onward requires a conscious effort to exercise, eat properly including consuming more protein, and consider supplementing with creatine.
Creatine is one of the world’s most tested supplements and has a solid safety profile. Creatine is found naturally in muscle cells and helps to produce more ATP. ATP is required for your muscle to contract which is the main form of working the muscle. More ATP means better muscle performance so Creatine helps your body build better muscle. Creatine gives your muscles more energy and leads to changes in cell function that increase muscle growth.
One 14 week study in older adults determined that adding creatine to a weight training program significantly increased leg strength and muscle mass.
Just like your muscles your brain stores phosphocreatine and requires ATP for optional functioning. Human research suggests that creatine can also aid older adults, vegetarians and those at risk of neurological diseases.
An aging adult with concerns about muscle loss and the hazards of frailty should consider the benefits of supplementing with creatine. Creatine is inexpensive, safe and effective making it a valid addition to a healthy lifestyle.