Sarcopenia, a musculoskeletal condition associated with old age, begins to take hold around the age of 60 and by 80, it's believed that half of Brits are affected. However, those concerned about their health may be able to stave off the frailty of old age with a supplement popular among gym enthusiasts.
This condition, often perceived as general frailty in old age, impacts up to 50% of Brits over the age of 80. It typically results in a decline in day-to-day functionality, muscle strength, and lean mass. Sarcopenia can lead to various problems such as a reduced quality of life and even cognitive decline. However, it is reversible and the new study has revealed creatine and resistance training as the ideal pairing to prevent and even treat sarcopenia.
While this combination of creatine and resistance training is a familiar one for most gym-goers, using it in older age can have far greater benefits. The pairing was shown to maintain physical and mental functionality in old age, alleviate issues related to sarcopenia, and offer a range of other health benefits like an increase in lean mass., even more so than consistently exercising on its own.
Person making a post-workout smoothie
Creatine is a popular natural supplement among fitness fanatics (Image: GETTY)
Researchers hope that the findings of the study, published in the Frontiers of Physiology journal, will encourage public health officials to promote creatine-rich foods and supplements among older people. They also hope it will inspire trainers to adapt their programmes to suit older clients.
Creatine, a substance found in meat, poultry and fish, is also naturally produced within the body through reactions in your brain and liver. However, research suggests that this alone may not be sufficient.
Dietary creatine supplements have been a hit among gym enthusiasts for decades due to their proven benefits on performance and lean muscle mass gains. But it's not just about bulking up - recent revelations suggest that creatine also bolsters the immune system, vascular system, brain and heart health.
Some studies even hint at its potential role in combating neurodegenerative conditions like dementia, although more research is needed before drawing any firm conclusions. What is clear from the research so far is that the myriad benefits of creatine are amplified when used in conjunction with resistance training.
Older person working out in the gym
Resistance exercise was even found to help prevent neurodegenerative disorders (Image: GETTY)
This form of exercise, which involves making your muscles work against a weight or force (such as your own bodyweight), enhances muscle strength, bone density and improves cardiometabolic health, and could even stave off mental health issues. It encompasses a variety of popular gym exercises such as squats, deadlifts, push-ups and bench presses.
Specifically, older Brits should aim to do resistance training twice a week, incorporating up to 10 different exercises, each performed 8-12 times, ideally using multiple joints in explosive movements. Older women suffering from sarcopenia could stand to benefit the most from this regime, even if they don't exercise as frequently.