Creatine, Astragalus and Ginseng May Enhance Strength Training in Seniors

VRP Staff

Older strength trainers who supplement with a combination of creatine, ginseng and astragalus experience increased strength, vigor and lean mass, researchers recently reported.

The scientists investigated the effects of these supplements on 44 adults aged 55 to 84 years who were participating in a 12-week strength-training program. Subjects consumed creatine only, creatine plus ginseng and astragalus, or a placebo. During the study, they performed bench presses, lat pull downs, biceps curls, leg presses, knee extensions, and knee flexions for 3 sets of 8-12 reps on three days per week.

The repetition maximum for each exercise, body composition, blood lipids, and mood states were evaluated before and after the study. In all groups, training resulted in improved strength and lean mass. However, greater gains were observed in the creatine only and the creatine plus ginseng and astragalus groups compared with placebo groups. Only the subjects treated with creatine, ginseng and astragalus demonstrated improved blood lipids and self-reported vigor. In addition, this same group lost significantly more body fat and gained more bench press strength than the group treated with creatine alone.

The study authors concluded, “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.”

Reference:
Rogers ME, Bohlken RM, Beets MW, Hammer SB, Ziegenfuss TN, Šarabon N. Effects of creatine, ginseng, and astragalus supplementation on strength, body composition, mood, and blood lipids during strength-training in older adults. J Sports Sci Med. 2006;5(1):60-9.