Creatine monohydrate helpful in improving lower body strength in older women.
Creatine monohydrate supplements have been extremely popular with athletes and bodybuilders for decades. Science and medicine has proven that Creatine improves repeated or single bouts of short-term maximal muscle output, increases capacity to gain muscle mass and promotes protein synthesis. In recent years creatine has been found to have positive health effects for older adults as well - particularly those with degenerative diseases. It prevents mental deterioration, accompany dementia, sleep deprivation and aging. Researchers in Spain found at seven days of the supplementation with
Creatine had no effect on endurance capacity, but found marked improvement in the lower body, functional living sit /stand test. Since falls are a huge risk to older adults this news means that Creatine could make the difference for many.
There are many opinions about the correct dosage of creatine monohydrate. If you combine the opinion of the credible resources that are out there you will find that a 1 to 5 gram dose, twice daily, seems two be the average recommendation.
