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Creatine dosing strategies for lean mass and strength gains in older adults

According to this meta-analysis, people over 50 who lift get a slight boost by supplementing creatine, with loading dosing and maybe pre-workout dosing providing better benefits.

Study under review: Meta-Analysis Examining the Importance of Creatine Ingestion Strategies on Lean Tissue Mass and Strength in Older Adults

What was the question?

This study was designed to answer three questions relating to the effects of creatine monohydrate supplementation on lean mass and strength gains in older adults performing resistance training:

  1. What are the effects of creatine supplementation, compared to placebo?

  2. What are the effects of different creatine doses (no more than 5 vs. more than 5 grams per day) with and without a creatine loading phase?

  3. What are the effects of creatine supplementation only on resistance training days?

Why was the question worth asking?

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How was the question answered?

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What was the answer?

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Other Articles in Issue #83 (September 2021)