Muscle Mass and Fat Reduction: Do Creatine and Whey Protein Supplementation Improve Fitness and Strength in Older Males?

Abstract

Muscle loss during aging known as sarcopenia is the steady loss of muscle mass, consequent strength and related functioning, which commonly affects seniors in the population, potentially reducing the ability to perform daily tasks. It is progressively restrictive in physiological functioning, and supplementation with creatine and whey protein has become viewed as an intervention to minimize or reverse the loss. Creatine and whey protein have emerged as promising interventions for addressing muscle loss, especially when combined with consistency in training. This review study explores the synergistic impact of creatine and whey protein supplementation, combined with resistance training, on improving muscle mass, strength and fat loss, and overall physical performance in older males aged 50 to 75. The review studies the accompanying benefits, including psychological resilience, improved mood, and enhanced quality of life. The study aimed to synthesize evidence on the efficacy of creatine and whey protein in enhancing muscle hypertrophy and strength. It also aimed to evaluate optimal supplementation approaches, and identify gaps in current research, including long-term safety and adherence.The scope of this review study focused on analyzing peer-reviewed studies, systematic reviews, and clinical trials from PubMed, Scopus, and Google Scholar, using key terms that included creatine supplementation, whey protein, older adults, and resistance training. The review included individuals aged 50 to 75 and examined the effect of creatine and/or whey protein on muscle atrophy and hypertrophy, strength, fat loss, and psychological well-being. Studies without physical or psychological outcomes, or involving a younger population below 50 years were excluded. The research found that supplements of whey protein and creatine, when combined with resistance training, increased muscular hypertrophy, exercise endurance, and recovery. Whey protein contains leucine, which enhances muscle mass, while creatine boosts the intramuscular content of adenosine triphosphate to support recovery and function. Post-exercise supplementation was found to be better than pre-exercise supplementation. Some studies showed variable gains in muscles for older individuals, and were influenced by baseline protein diet or comorbidities. Supplementation also improved mental health by reducing anxiety and improving sleep and self-esteem. Supplementation with exposure to the sun also improved circadian rhythm and vitamin D synthesis, and mood stabilization. In spite of safety considerations, such as renal strain and gastrointestinal issues, evidence supports general safety when the recommended dosage is used. This review demonstrates that creatine and whey protein when combined with consistent training can reduce age-related physical decline and improve overall wellness in the older population. The review study shows significant findings in key areas of scientific literature that pertain to understanding adherence, optimal dosing, and psychological outcomes across diverse populations. Focusing on these key areas can help to refine supplementation guidelines that are beneficial for the aging demographic.