Weight training, creatine and protein for lost muscle mass in older men

People lose 20% of their muscle mass between the ages of 40 and 60 - a process known as sarcopenia. Ageing reduces the capacity for protein synthesis and repair in muscle tissue, leading to a loss of muscle mass and strength. The resulting loss of mobility slowly erodes quality of life and paves the way for fatal falls and accidents. Dr. Darren Candow of the University of Saskatchewan found that a 22-week combination of weight training with a supplement of creatine and protein restored the differences in muscle mass between young (college age) and older men (59 to 76 years). Supplementing with creatine without protein increased muscle mass, whereas supplementing with protein without creatine had no effect. The study showed that the age-related decline in muscle mass and strength could be slowed by weight training and supplementation with protein creatine monohydrate. (University of Saskatchewan PhD thesis, 2005).