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Strength and muscle mass are two of the most important components of healthy living in older men and women. If you don’t have strength, every activity is going to be harder than it should be. Fortunately, you can prepare for your later years by building strength and muscle with the help of two nutritional supplements.

Canadian researchers put older men into three groups. One group received a placebo supplement, another group received creatine (a potential muscle building supplement), and the third group received creatine and protein. All men completed a 10 week strength training program.

Reference:Low-Dose Creatine Combined with Protein during Resistance Training in Older Men. Medicine & Science in Sports & Exercise. 40(9):1645-1652, September 2008.

At the end of the study, both groups receiving creatine increased body mass and muscle thickness, but the creatine-protein group had the greatest increase in lean tissue mass (5.6%) and the greatest increase in bench press strength (25%).

If you are looking to maximize your muscle gains, adding a protein-creatine supplement to your nutrition program will help you build muscle and get stronger at any age.

Craig Ballantyne, CSCS, MS