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EFFECTS OF CREATINE, GINSENG, AND ASTRAGALUS SUPPLEMENTATION ON
STRENGTH, BODY COMPOSITION, MOOD, AND BLOOD LIPIDS DURING STRENGTH-TRAINING
IN OLDER ADULTS
|
Michael
E. Rogers1 ,
Ruth M. Bohlken1, Michael W. Beets1, Steve B. Hammer1, Tim N. Ziegenfuss2
and Nejc Šarabon3 |
1Center for Physical Activity and Aging,
Department of Kinesiology and Sport Studies, Wichita State University, Wichita,
USA
2Ohio Research Group, Wadsworth Medical Center, Wadsworth, OH, USA
3Institute of Clinical Neurophysiology, Clinical Medical Center, Institute
of Kinesiology, Faculty of Sport, University of Ljubljana, Ljubljana, Slovenia
| Received |
|
17 August 2005 |
| Accepted |
|
20
December 2005 |
| Published |
|
01
March 2006 |
©
Journal of Sports Science and Medicine (2006) 5, 60
- 69
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| ABSTRACT |
| The
effects of supplemental dietary creatine and a botanical extract consisting
of ginseng and astragalus were evaluated in 44 adults aged 55-84 years
participating in a 12-week strength-training program. Participants
consumed creatine only (Cr), creatine plus botanical extract (CrBE),
or placebo (PL), and performed bench press, lat pull down, biceps
curl, leg press, knee extension, and knee flexion for 3 sets of 8-12
reps on 3 days per week for 12 weeks. The 1-repetition maximum for
each exercise, body composition (full-body DEXA), blood lipids, and
mood states were evaluated before and after the intervention. Training
improved (p < 0.05) strength and lean mass for all groups, however
greater gains were observed with Cr and CrBE compared with placebo
(but no difference was found between Cr and CrBE). Only CrBE improved
blood lipids and self-reported vigor, and the CrBE group lost significantly
more body fat and gained more bench press strength than Cr. These
results indicate that strength and lean mass gains achieved by older
adults participating in a strength training program can be enhanced
with creatine supplementation, and that ginseng and astragalus may
provide additional health and psychological benefits. However, these
herbs do not appear to have an additive effect on strength and lean
mass gains during training.
KEY
WORDS: Exercise, aging, creatine loading, strength training,
dietary supplements.
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