As we grow older, our bodies undergo changes that can increase the risk of diseases and affect our quality of life. One key change is the accumulation of fat, which can lead to health issues like heart disease and diabetes. But what if there was a way to combat this age-related fat gain and promote a healthier, more vibrant life? And does creatine help you lose weight, like any other supplement?
Recent research has uncovered an exciting possibility: the combination of creatine supplementation and exercise could hold the key to unlocking a healthier aging process. By exploring how creatine, a natural compound in our bodies, can work together with exercise to reduce fat mass in older adults, we may discover a powerful strategy for promoting wellness, longevity, and vitality in our later years.
In this article
What is Creatine?
Creatine is a naturally occurring compound found in small amounts in foods like meat and fish, as well as being produced by the body in the liver, kidneys, and pancreas. It plays a crucial role in providing energy to cells, particularly muscle cells, during high-intensity activities like exercise.
When we engage in activities that require quick bursts of energy, such as lifting weights or sprinting, our muscles use a molecule called adenosine triphosphate (ATP or our energy currency) for fuel. Creatine helps regenerate ATP, allowing our muscles to sustain high-intensity efforts for longer periods.
Many athletes and fitness enthusiasts use creatine supplements to enhance their performance, increase muscle mass, and improve recovery after exercise. Additionally, research suggests that creatine may have potential benefits beyond muscle performance, such as influencing fat metabolism, energy expenditure, and overall body composition, especially in older adults.
In this blog, we talk about the potential of creatine in shaping a healthier future as we delve into the quest for a healthier tomorrow.
Key Findings of The Research Study
- Adults more than or equal to 50 years old who took creatine supplements (along with strength training) had much better weight loss results as compared to the group that didn’t have creatine.
- Despite no statistical difference, adults supplementing with creatine lost approximately 0.5 kg more fat mass compared to those receiving a placebo.
- The decrease in body fat percentage and fat mass from creatine supplementation may be clinically relevant, as age-related fat accumulation increases the risk for diseases such as cardiovascular issues, type II diabetes, obesity, morbidity, and premature mortality.
- The combination of creatine supplementation and resistance training may lead to a greater decrease in fat mass compared to resistance training alone. So, exercise along with creatine is better than taking creatine supplements alone.
Does Creatine Help You Lose Weight? How does it impact adults’ metabolism?
Creatine metabolism plays a significant role in adipose tissue bioenergetics and energy expenditure in older adults. Research suggests that creatine supplementation can positively influence energy expenditure and fat bioenergetics. Specifically, creatine has been shown to stimulate ATP turnover in fat tissue, leading to increased metabolic rates in subcutaneous and brown adipose tissue.
Studies have demonstrated that creatine can inhibit the formation of cytoplasmic triglycerides in adipogenic cell culture models through specific signalling pathways. This means that creatine can potentially stop the formation of fat molecules that the cells usually would.
Furthermore, research on mice lacking the creatine transporter (a molecule than transports creatine into the cell) in fat tissue showed reduced energy expenditure, decreased metabolism in adipose tissue, and increased whole-body fat, highlighting the importance of creatine in fat metabolism and energy expenditure.
Overall, the evidence suggests that creatine metabolism can impact adipose tissue bioenergetics by influencing energy expenditure, triglyceride synthesis, and mitochondrial function, potentially contributing to the regulation of fat mass in older adults.
Potential Benefits Of Creatine
- Reduced Risk of Disease: The findings suggest that creatine supplementation during resistance training can lead to a decrease in body fat percentage and fat mass, which are important factors in reducing the risk of various diseases associated with aging, such as cardiovascular diseases, type II diabetes, and obesity.
- Improved Health Outcomes: By potentially decreasing fat mass through creatine supplementation and resistance training, older adults may experience improved health outcomes, reduced morbidity, and lower premature mortality rates.
- Enhanced Quality of Life: Maintaining a healthy body composition, including lower fat mass, can contribute to an improved quality of life in older adults by reducing the burden of age-related health issues and enhancing overall well-being 6.
- Potential Mechanisms for Intervention: Understanding the mechanisms by which creatine influences fat metabolism and energy expenditure in older adults can provide insights for developing targeted interventions to promote healthy aging and mitigate the risks associated with age-related fat accumulation 2.
In conclusion, the study’s results suggest that incorporating creatine supplementation with resistance training in older populations may offer a promising approach to supporting healthy ageing, reducing the risk of age-related diseases, and improving overall health outcomes in older adults. Keep following Aspire Alive for more such content.
Also, read about 5 easy ways to start losing weight as a beginner here.
