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Sun Sep 07, 2008 9:11 pm

Master Masters Athlete
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Joined: Thu Sep 07, 2006 2:01 pm
Posts: 250
Location: Chico, CA

High doses of creatine monohydrate increase formaldehyde formation, which could damage endothelial cells (the inner lining of the arteries) and promote coronary artery disease. It's probably not a good idea for masters athletes to take high doses of creatine for very long. However, the following study suggests that low doses of creatine, protein, and weight training might work for some masters athletes.

Creatine Plus Protein Increases Muscle Mass and Strength in Older Men
Muscle mass decreases by about 20 percent between age 40 and 60 and declines more rapidly after that. Creatine, protein, and weight training promote muscle protein synthesis in older men. However, creatine poses potential risks. A Belgian study (Med Sci Sports Exerc.37: 1717–1720, 2005) showed that high doses of creatine (21 grams per day for 14-days) increased the production of poisonous chemicals such as formaldehyde, which could theoretically cause cell damage, particularly to the inner lining of the arteries. Darren Candow and colleagues from the University of Regina in Canada, in a study of older men (59-77 years) involved in a weight training program found that supplementing protein plus low doses of creatine increased muscle mass and strength more than creatine or weight training alone. The creatine-protein group improved twice as much in the bench press (25%) compared to the creatine or weight training groups (12.5%). Low doses of creatine did not increase formaldehyde levels. Creatine also prevented bone and muscle protein breakdown. Protein and low dose creatine supplements enhanced the effects of weight training in building strength and muscle mass and preserved bone mass in aging men.
(Medicine Science Sports Exercise 40: 1645–1652, 2008)

Thomas Fahey
Dept Kinesiology
California State University, Chico
Chico, CA 95929-0330

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Mon Sep 08, 2008 10:59 pm

Senior Masters Athlete
Joined: Tue Jan 08, 2008 6:26 pm
Posts: 12
Location: Mountain View, CA


So 21g per day is too much. What is considered a "low dose"? 4g per day?

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Wed May 13, 2009 10:37 am

Master Masters Athlete
Joined: Mon Oct 06, 2008 6:11 am
Posts: 87
Location: Northern Illinois

ddddyyyyy wrote:
I agree with Discusdoc

Damn right, you do!

"No matter which you choose, you won't be too far from being right." -- JChang

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