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The role of protein and creatine supplements for older adults

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The role of protein and creatine supplements for older adults
05 DecHealth, Lifestyle

Aging is a natural process that brings about a variety of changes in the human body. Among the most significant are the gradual loss of muscle mass and strength and cognitive decline.

As we age, maintaining muscle health becomes crucial, not only for mobility and independence but also for overall health and quality of life. This is where, nutrition plays a pivotal role.

Two nutrients – protein and creatine – can be especially important for older adults.

The importance of muscle health as we age

Muscle mass naturally declines with age, typically beginning in one’s 30s and accelerating after the age of 60. This decline can lead to reduced strength, increased risk of falls, impaired physical function, and lower quality of life.

Addressing muscle health through a combination of diet, exercise, and potentially supplementation can help reduce these risks.

What is protein and why is it important?

Protein is an essential nutrient required for muscle repair, growth, and maintenance. It’s found in a wide range of both plant and animal-based foods such as meat, fish, eggs, dairy products, seeds and nuts and legumes.

For seniors, adequate protein intake becomes even more critical because the body’s efficiency in using protein declines with age.

Unfortunately, some older adults don’t get enough protein through their regular diets due to a variety of reasons. This is where protein supplementation can be helpful.

For older adults it is recommended they get 1.0 to 1.2 grams of protein per kilogram. For example, a 70-kilogram older adult may require between 70 and 84 grams of protein daily to maintain or build muscle mass.

Some of the benefits of supplementing protein may include:

  • Maintaining muscle mass: Sufficient protein intake helps slow the decline of muscle mass associated with aging.
  • Improved strength: Regular protein consumption, especially combined with resistance exercise, enhances muscle strength.
  • Bone health: Protein also supports bone density, reducing risk of fractures.
  • Immune function: Adequate protein is vital for a healthy immune system.

Protein supplementation is generally safe for most older adults. However, those with certain kidney conditions should consult a healthcare provider before increasing protein intake, as excessive protein may strain compromised kidneys.

What is creatine and how can it help?

Creatine is a compound naturally found in small amounts in animal foods and produced in the body, primarily in the liver and kidneys.

It is stored in muscle cells and plays a crucial role in producing energy during short bursts of high-intensity activity.

While creatine is often associated with athletes and bodybuilders, research over the past two decades has shown significant benefits for older adults as well. As we age, natural creatine stores can diminish, potentially impacting muscle energy and performance. It may also help with brain function including short term memory, reasoning and neuro-protection.

Benefits of creatine supplements

  • Increased muscle mass: Supplementing with creatine can help older adults build or preserve muscle mass, especially when combined with resistance exercise.
  • Improved strength and power: Creatine enhances the ability of muscles to generate force, which is vital for daily activities such as climbing stairs or getting up from a chair.
  • Enhanced physical function: Numerous studies demonstrate that creatine supplementation can improve walking speed, balance, and overall mobility in older adults.
  • Cognitive benefits: Preliminary research suggests that creatine may also support brain health, possibly improving memory and mental clarity in aging populations.

Creatine is one of the most widely researched supplements on the market and is considered safe for healthy individuals when taken as recommended. The most common type of creatine is creatine monohydrate and generally comes as a powder, tablet or even in liquid form.

Combining protein and creatine for maximum benefit

Protein and creatine work together in supporting muscle health. While protein provides the raw materials for muscle repair and growth, creatine supplies the energy muscles need for optimal function, particularly during resistance exercise.

When used together with a regular exercise program, they can have good effects on muscle strength in older adults.

While protein and creatine are powerful tools, they are most effective when combined with a healthy lifestyle, including:

  • Regular exercise: Resistance and strength training are the best ways to fight age-related muscle loss.
  • Adequate hydration: Both protein and creatine use require good hydration for optimal function and safety.
  • Balanced diet: Make sure you have a balanced diet to ensure you get plenty of vitamins and minerals to support muscle and bone health.
  • Sufficient sleep: A good night’s sleep is important for muscle recovery and overall well-being.

Practical tips

  • Work with a healthcare provider or dietitian to determine your protein and creatine needs.
  • Start with food: Aim to meet protein needs through diet before considering supplements.
  • If choosing supplements, select reputable brands and follow dosing instructions carefully.
  • For best results, combine supplementation with regular, moderate resistance exercise.
  • Monitor for any side effects, such as digestive discomfort, and adjust as needed.
  • Stay hydrated and maintain a balanced diet to support overall health.

Rounding up …

Maintaining muscle health is pivotal for healthy aging, independence, and quality of life. Protein and creatine supplementation, especially when combined with regular exercise and healthy lifestyle habits, can help to reduce muscle loss and age-related decline.

While generally safe and effective, these supplements should be tailored to individual needs and health status and you should consult your doctor if you have any concerns.

Article written by Katie Jenkins, TPC physiotherapist

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The Physio Co helps Aussie seniors to move more, with confidence! How can we help you (or your elderly Mum or Dad?) Contact us today on 1300 797 793 and speak with Nancy, Julia and Jess from the TPC Client Care team to discuss your situation. If they’re busy on other calls, leave a message and someone from the team will call you back for a chat!  Alternatively you can email us via [email protected]

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