Creatine and CLA decrease fat and improve muscle size and strength in older adults who exercise
Muscle mass decreases as we age and our body fat increases. Creatine Monohydrate (CM) improves strength and increases the burning of fat when used in conjunction with weight lifting type exercises (resistance exercise training). Conjugated Linoleic Acid (CLA) is found in small quantities in certain vegetable oils and in dairy. CLA has been shown to decrease body fat in overweight men and women.
In this newly published study researchers from various Canadian research institutions placed thirty-nine older adults, aged 65 to 85, who lived at home on a six-month exercise and supplement regime. One group was supplemented with 5 grams of CM with 2 grams of dextrose along with 6 grams of CLA and the other group received placebo (dummy pills resembling the supplements) for 24 weeks. All participants performed resistance exercise twice a week for the study period. Functional capacity improved in both groups as measured by the ability to walk, sit, stand, and climb stairs and overall balance. Among those supplemented with CLA and CM there was a greater gain in muscle endurance and a significant increase in muscle mass with a significant decrease in body fat compared to those on placebo. The study is published online in the October 3rd, 2007 issue of PLoS One (Public Library of Science One)