For a long time related to youth weightlifting and athletes, creatine supplements are more and more used for the elderly to maintain muscles and improve their perception.
Performing experts and professors at North Eastern University say that creatin can help the elderly last longer. But it is not a miracle elixir. People must continue to work to start working and to benefit.
Reasons to combine with exercise
“Creatine is used to restore muscles and provide energy. Cola BoutersterClinical professor of pharmacy and health system science in the northeastern part.
“This supplement can help you recover after the muscles are used. So combining it with exercise is a place where you can see this.”
Creatine sometimes works on its own to make muscles in sofa potatoes, especially for the elderly. Bouwmester said, “But the powder alone does not work in itself.
“You can still eat creatine (without exercise), but you will probably produce expensive urine.” Louis LeeNorth Eastern’s Movement Science Program Officer.
How is it consumed? Is it safe?
Creatine is an amino acid that people usually consume in the form of powder mixed with water.
LI, an associate professor of public health and health science, says it was used by American Sports Medicine, a well -established supplement since 1985.
How is your muscle loss slow?
The advantage of taking creatine is related to sports that requires short and explosive force rupture, such as sprinting, as well as endurance athletes, Li says.
“Muscle loss is inevitable in the process of aging,” she says. “But good news is that exercise and nutrition contribute to slowing the muscle loss process, and creaatin supplements will definitely help you delay this process.”
“A few years ago, creatine was mainly related to weight room activities.” Steve ClarkDirector of performance rehabilitation in the northeastern part.
Clark said, “What we are looking at is that more and more research showing the increase in cell energy availability can help from muscle growth to cognitive advantages in all processes of the body.
“There are other ways to replenish creatine, but creatine daily beard has been found to be the most effective,” Li says.
Gregory ClausierNortheastern psychology professors and human performance experts are hired by 3 to 5 grams and prefer to replenish them to 5.
What are the benefits to the elderly?
Clottier said, “Because of the natural ability to lose muscle mass, it is a bit more beneficial to take creatine daily beard unlike young people.
“As we get older, we lose hormonal balance, muscle mass and capillary density,” he says.
Clottier says that creatine helps to restore muscle mass and maintain balance through the chemical process that builds energy on our system.
How exactly does it work?
Clottier says that the human body is an ATP that lasts for the first three seconds, depending on the energy stored in the form of adenosine tree or ATP. The body then creates more ATPs, depending on the natural creative creatine phosphate system.
ClouTier said, “If we can add more to the system, we have a little more available source to borrow phosphate to produce short -term energy and perhaps fatigue during resistance.
“I can lift it a little heavier and improve the density of bone. This is important to us as I get older to prevent falls and breakage.”
Clottier advises the elderly that the resistance training can be combined with Creatine to see the best results, but to try more weight and 15 repetitions instead of lighter weight and 20 repetitions.
Is it helpful for brain function?
Creatine may not be very helpful for the muscles that exercised, but some studies say that supplementary can be good for recognition, Cloute says.
He says that it may be related to conveying energy to the brain. Or people who use creatine supplements can be inspired by exercise and can increase cognitive function.
Clark said, “When a 17 -year -old son experimented with Creatine after adding supplements to his therapy,“ It will be a bit more deadly all day.
Clark added that his personal experience itself belongs to an anecdote category, but it is interesting to test some arguments raised by Creatine advisors.
How is your water weight increase?
LI says it is important to follow the recommended dosage in order not to waste other traps related to creatine, such as weight gain due to water retention.
Even if there is an appropriate medication, some people are known as osmotic pressure, so some people can increase water weight. This means to attract water with muscle cells.
“If you replenish Creatine and Creatine, you will get water into the skeletal muscles if you are stored in the skeletal muscle.” Geoffrey EbbsThe strength and conditioning coach of the northeastern part.
“You might think that it is a redistribution of water within the system,” he says.
LI added, “This temporary weight gain is not due to the increase in fat, but because of moisture retention.”
Global news from the northeastern part of the letter.
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Other possible side effects
People sometimes have gastrointestinal problems when they start replenishing creatine. EBBS says that it can be reduced by avoiding “loading” recommendations with additional creatin servings before settling with regular daily doses.
“Many guidelines for purchased jars and the purchased capsules will go through this period,” he says. “Obviously, the more I eat, the more likely I am angry. (Loading) is not a supporter.”
It also helps to maintain GI symptoms by taking non -production juice without creation and taking 5 grams twice a day to maintain GI symptoms.
Bouwmester is considered to be safe for creatine to be a healthy individual, but it can cause problems with the elderly with a decrease in kidney function, Bouwmester says.
“The kidney is an additional burden on the kidneys because you have to work harder to excrete creatin,” she says.
LI advises those who take creatine supplements to check with doctors or nutritionists and always buy them from a reliable source.
