Anti-Aging Benefits of CREATINE

8/12/2019 Anti-Aging Benefits of CREATINE

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Ant i -Aging Benef i t s o fC R E A T I N EN ew Research Suggests C reatine C ombats Muscle Loss,Improves Brain Function, and May Modulate Inflammation

Will BrinkC reatine is a nutrient with a long list of potential medical, exercise-enhancing, and anti-agapplications. As discussed in the March 2003 issue o ^ Li f e E xt e n s i o n , creatine may play a rolpreventing and treating diseases such as muscular dystrophy that affect the neuromuscular tem.' Creatine has potential therapeutic apphcations in aging populations and against disorders suchwasting syndromes, muscle atrophy, fatigue, Parkinson's disease, and Huntington's disease, as well as mchondrial disorders and brain pathologies. Another article in the September 2003 issue o i L i f e E x te nexamined creatine's potential role in increasing growth hormone levels, reducing homocysteine levels, improving the symptoms of chronic fatigue syndrome.^

In this article, we will examine exciting new research on the use of creatine by older adults to fight arelated muscle loss (sarcopenia), improve function in both healthy and damaged brains, and perhaps mulate inflammation. Crearine is proving ro be one of the most promising, well-researched, and sasupplements ever discovered for an exceptionally wide range of uses. > > >


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What is creatine? In a nutshell,creatine helps the body generateenergy. Adenosine triphosphate(ATP), formed in the mitochon-dria, is often referred to as thebody's "universal energy m olecule."When ATP loses a high-energyphosphate molecule to becomeadenosine diphosphate (ADP), itmust be converted back to ATPbefore it can be used again to pro-duce energy. Creatine, stored inthe body as creatine pho sphate, candonate a phosphate group to ADP,thus recharging it to energy-pro-ducing ATP. By promoting fasterand more efficient recycling ofA T P , creatine helps provide thefuel our bodies need to accomplishphysical and metabolic tasks.'

THE SCOURGE OE AGING:SARCOPENIAIn literally dozens of studies,c r ea t i n e h as b een s h o w n t oincrease strength and muscle massin young adults and to aid in reha-bilitative strength training."' Until

recently, data concerning crea-tine's effects on older adults was

very limited. One of the greatestthreats faced by aging adults is thesteady loss of lean body mass(muscle) needed to maintain ahealthy, functional lifestyle. Themedical term for this loss of mus-cle tissue issarco pe n i a,a conditionthat is only now getting the recog-nition it deserves by the medicaland scientific community.Sarcopenia can be defined asthe age-related loss of musclemass, strength, and function. Fordecades, the medical communityhas focused on the loss of bonemass (osteoporosis) in agingadults, but has paid little attentionto the loss of muscle mass thatoccurs with aging. This loss ofmuscle mass can affect a person'sability to be functional, perhapseven more so than a loss of bonemass. As with most medical condi-tions, it is easier, less expensive,and more effective to prevent orslow the progression of this condi-tion than it is to treat it later inlife. Sarcopenia generally appearsin adults after the age of 40 andaccelerates after the age ofapproximately 75.

Although sarcopenia is moseen in physically inactive adultis not uncommon in people remain physically active throout their lives. Thus, while reming physically active is essentiaavoiding sarcopenia, physical itivity is not the only contribufactor to its development. Losteoporosis, sarcopenia is a mfactorial process whose contriing factors may include decrehormone levels (particularlygrowth hormone, insulin-growth factor 1, and testosterolack of adequate protein and cries in the diet, oxidative stinflammatory p rocesses, and lomotornerve cells."'"H O W C RE AT INE AFE E CT

OLDER ADULTSWith aging and inactivity, muwastingoratrophy most often ocin fast-twitch muscle fiber. Tfibers, which are recruited duhigh-intensity, low-endurance mments such as weight lifting

sprinting, are the most profouaffected bycreatine.In a study examining createffect on isometric strength body composition, 28 healthy and women over the age ofreceived either five grams of ctine daily oraplacebo.'^ In this dom, double-blind study, bothcreatine and placebo groups wput on a resistance (weight) tring regimen. Fourteen weekstraining resulted in signifiincreases in all measurementsstrength, functional tasks, muscle fiber area in both groHowever, the creatine grexperienced significantly greincreases in fat-free muscle misometric knee extension strenisometric dorsiflexion (anstrength, and intramuscular ctine levels. The researchers cluded, "the addition of crea


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mass and gains in

An abundatice of recent studies

One especially noteworthy study

12 weeks after they stopped it .- According to the study

lean tissue mass with 12 weeks ofreduced-volume training." Formost creatine users, however, opti-mal benefits occur with continuoususe of creatine, which is both safeand well to lerated.T H E SE CRE T T O AG ING :

CELLULAR ENERGYWhat is one important differ-ence between an older and ayounger adult? The answer is cellu-lar energy: each cell's ability to pro-duce energy, detoxify harmfulcompounds, and defend itselfagainst free radical damage andother assaults. An increase inoxidative stress, coupled with acell's inability to produce essentialenergy molecules such as ATP, is ahallmark of aging and is present inmany disease states.''"^" While ayounger person's cells can effi-ciently meet these challenges, anolder person's cells are poorlyequipped to do s o . Over time, dam-age accumulates in older cells, andcell death can occur. In younger

healthy adults, healthy new cellsrapidly repair o r replace older cells,but this process slows with age,A decline in muscle mass withaging, or sarcopenia, may be relat-ed to a decline in mitochondrialfunction. Without optimal func-tioning of these energy generatorsthat arc found in every human cell,both the cell and the entire bodyexperience a decline in function.Research has established that olderadults tend to have lower tissue lev-els of creatine phosphate, ATP,and other essential high-energymolecules. Older adults are alsoless adept at replenishing theseessential molecules after exercise.One study examined skeletalmuscle mitochondrial functionand lean body mass in healthy,exercising elderly adults.^' Thestudy measured mitochondrialfunction and recovery time in 45

older adults (with an average ageof 73) and 20 younger subjects(average age of 25) who werematched for body m ass. T he inves-tigators then had the two groupsexercise at different intensity lev-e l s . A s othe r studies have found,the older adults had lower base-line creatine phosphate and ATPlevels than did their younger coun-terparts, and they were slower toreplenish tissue levels after exer-cise. As the researchers reported,"Our data suggest that mitoehon-drial function declines with age inhealthy, exercising elderly adultsand that the decline appears to beinfluenced by the level of physicalactivity," Thus, the older subjectsnot only had lower levels of essen-tial high-energy compounds tobegin with, but those levels werefurther diminished with moreintense exercise.

As studies in older adults show,creatine in supplemental form canameliorate some of the physiologi-cal decline that occurs with aging.Creatine may be one of the safest,most effective non-prescriptioncompounds currently available toimprove cellular energy.


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C R E A l l N E ' SANTI- INFLAMMATORYEFFECTSC reatine may also help to modu-late inflammation, at least afterexercise.O nestudyexamined crea-tine's effect on inflammation andmuscle soreness in experienced

runners after a30-kiIometerrace.""-T he researchers looked at inflam-matory and muscle sorenessmarkerscreatine kinase, lactatedehydrogenase, prostaglandin E2,and tumor necrosis factor-alphain runners before and after therace. One groupofrunners supple-mented for five days before therace with20 grams of creatine and15 grams of maltodextrine daily,while the control group receivedonly the maltodextrine. Blood sam-ples were collected before therace,immediately afterwards, and 24hours after therace.As onewouldexpect, thecontrolgroup had large increases in allfour markers: a fourfold increase increatine kinase concentration, a4 3 % increase in lactate dehydroge-nase, more than a sixfold increasein prostaglandin E2, and a dou-bling of tumor necrosis factor-

alpha. All these markers indicate ahigh level of cell injury and inflam-mation in these athletes. In thecreatine group, however, supple-mentation attenuated theexercise-induced changes observed forcreatine kinase by 19%, forprostaglandin E2 by 6 1 % , and fortumor necrosis factor-alpha by3 4 % , while entirely negating theincrease in lactate dehydrogenaseplasma concentration observed inthe control group. Participantssupplementing with creatinereported no side effects. Theresearchers concluded, "Theseresults indicate that creatine sup-plementation reduced cell damageand inflammation after an exhaus-tive, intense race."

These findings underscore animportant point. Regular exer-cise is an essential component ofwellness for people who want toimprove their health, minimizebody fat, and retain essential mus-cle mass. Exercise, however, alsohas potentially negative effects thatthe body must manage, includingincreased free radical production.Creatine thus may be beneficial inhelping to modulate the inflamma-tory stress generated byexercise.

CREATINE IMPROVESBRAIN FU NCT IO N

Perhaps the most compelcase for creatine supplementais its ability to modulate bfunction and metabolism. Prevarticles in L i f e E x t e n s i o n hexamined some of creatine's apcations in promoting muscle, band heart health.'^ Ongresearch indicates that creatinan important nutrient for bfunction and metabolism in bhealthy people and those who fer from brain damage or brrelated disease. Traumatic binjuries affect thousands each yAdding to this tragedy is that mof the damage is caused not byimmediate injury to the brain,by cell death caused by ische(lack of blood flow and oxygetissues), free radical damage, oxidative stress.

A cell's ability to functiondirectly related to its mitochonal health and ATP status. Esmall changes in ATP supply have profound effects on thesues' ability to function propHeart tissue, brain neurons, other highly active tissues are sensitive to diminished ATP levCreatine appears to be amongmost effective nutritional supments for maintaining or raiATP levels.Recent research indicates creatine affords the human vous system significant protecagainst ischemic and oxidainsults. '"'''A study published inA n n a l s o f N e u r o l o g y examcreatine's effects on brain tidamage following simulated matic brain injury in animAdministration of creatine amrated the extent of cortical damby as much as 36% in mice 5 0 % in rats. T he researchers nthat this protection may be tiecreatine-induced maintenance


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atic brain injury and may findnst acute and delayed neuro de-

initiated as soon as possi-

Research also indicates that

strated improved scores on testsassessing intelligence and workingmemory. Creatine's effects may bedue to its ability to increase the cel-lular energy available to the brain.Although creatine supplementa-tion may have a less dram atic effecton non-vegetarians who obtainsome creatine from dietary sourcessuch as meat, it is likely that crea-tine benefits b rain function in meateaters and vegetarians. Supple-mental creatine thus appears toimprove function and performancein healthy and injured brains alike.C O N C L U S I O N

T hrough its role in promoting anabundant pool of cellular energy,creatine helps support the healthyfunctioning of muscle, brain, andother body tissues. A substantialbody of research demo nstrates thatcreatine is a safe and effective toolfor managing a wide range ofpathologies, and may be a powerful

CO MB IN ING NUTR IE NTS TO COMBAT S ARCOP E NIACreatine helps to build muscle mass, but may work even better when combined

with other nutrients. Whey protein is well known for its ability to augment athletictraining,boost imm unity, and increase levels of the body's primary Intracellular an tiox-idant, glutathione."^" Many athletes and health-conscious people have made wheyprotein a regular part of their diet in order to reap its vast array of benefits. Glutamine,the body's most abundant amino add, is essential in supporting muscle mass, immu-nity, gut health, and more.'"" Together, creatine, whey protein, and giutamine offerpowerful anabolic support for building musde.

Life Extension has combined this dynamic tr io o f nu trients in its Creatine Whey Glu-tamine Powder formula. Unlike other formulas that contain minimal am ounts of nutri-ents, two scoops of Creatine Whey Glutamine Powder provide 30 grams of CFM^^whey isolate, 6 grams of glutamine, and 4 grams of German micronized creatine. Thisformula is indicated not only for those fighting the muscle loss of sarcopenia, but forall adults who seek to optimize their body composition and protect against age-relat-ed disease.

A healthy meal substitution recipe that tastes great and contains an impressivearray of health benefits is one to three scoops of Creatine Whey Glutamine Powder,one cup of filtered water, one-half cup of juice, and one-half cup of frozen strawber-ries or other fruit blended to taste. For a true meal replacement beverage, add onetablespoon of an oil rich in omega-3 fatty adds, such as flaxseed oil or Udo's ChoiceOil Blend, and one to three scoops of Life Extension M ix^^ powder. hiscreates a trulyhealthy meal containing virtua lly every nutrient needed for optim a health and diseaseprevention.

anti-aging nutrient. Healthy adultsmay benefit from supplementingwith two to three grams of creatinedaily, while those seeking toaddress specific health concernssuch as muscle loss or brain injurymay benefit from five to ten gramsof creatine daily. dditional information o n h o w

creatinean dother supplements mbenefit athletes isavailableatwww. Muscle B ui lding Nutdt ion .coREFERENCES

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SYNERG IST IC ACT IONO F W H EY A ND CREATINEWhey and creatine work better

together tban either does alone,according to study results presented attbe 2003 Experimental Biology Meet-ing in San Diego, CA.Researchers at Victoria Universityin Australia conducted a double-blindtrial in which 33 male subjects trainedin resistance exercise were assigned toone of four groups receiving eitherwhey isolate, creatine and whey iso-late, creatine and carbohydrate, or car-bohydrate only. All participantsperformed the same supervised exer-cise regimen for 11 weeks.

While all groups demonstratedincreases in strength, those usingwhey alone or in combination withcreatine had significantly larger gainsin strength, lean tissue mass, andmuscle fiber cross-sectional area. Inaddition,the group using the creatine-whey combination demonstrated agreater increase in strength, leanmass, and muscle fiber cross-sectionalarea than did the whey-only group.Tbe study reported a strong correla-tion between tbe magnitude ofstrength gained and increases in tbecross-sectional area of muscle fibers.Commenting on the report, the Ameri-can Physiological Society noted,...dietary strategies that enhancethe effects of resistance training haveimportant implications to athletes, anaging population, and others that suf-fer from debilitating conditions thatcause muscle wasting.

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Anti-Aging Benefits of CREATINE