1er November 2007 – A resistance training program, combined with creatine and conjugated linoleic acid (CLA) supplements, may help protect older people from obesity and declining muscle tone.
This is the conclusion of an essay1 conducted in Ontario with 39 subjects over 65 years of age (19 males and 20 females). According to the results, taking 5 g of creatine and 6 g of ACL per day, combined with two weight training sessions per week, had the effect of increasing the muscle tone of the subjects and improving their lean mass ratio. /fat tissue.
In other words, the subjects were stronger and less fat, which is a clear advantage in an aging person whose muscle tone naturally tends to decrease as fat accumulates.
We already knew that weight training helped, in seniors, to increase muscle tone while reducing fatty tissue. Canadian researchers wanted to know if supplementing creatine and CLA could increase the magnitude of the beneficial effect of weight training. All of the subjects in the trial did weight training for six months, but half of them took the supplement while the rest were given the same placebo.
All of them saw their muscle tone improve and their body fat decreased, but the effect was stronger in those who took creatine and CLA, report the study authors. However, larger trials and longer periods will need to be conducted in order to observe the long-term effects of such a supplement.
The results of other preliminary tests indeed indicate that CLA could contribute to an increase in oxidative stress and, therefore, contribute to inflammatory processes. Such an effect was not observed during the present test. Researchers believe that strength training may help counteract this phenomenon.
Pierre Lefrançois – PasseportSanté.net
According to Reuters Health.
1. Tarnopolsky M, Zimmer A, et al. Creatine monohydrate and conjugated linoleic Acid improve strength and body composition following resistance exercise in older adults. PLoS ONE. 2007 Oct 3; 2 (10): e991.
