Adults Over 50 Benefit from Protein and Creatine Combined with Strength Training

Research shows that protein intake alone does not boost muscle in people over 50; it must be paired with regular resistance exercise. Both animal and plant proteins, when consumed alongside twice‑weekly strength sessions, can raise grip strength by up to 28%, improve stair‑climbing speed by 15% and cut fall risk by roughly 35%.

Supplementing creatine (3–5 g daily) for post‑menopausal women who train with resistance also adds 1.5–2 kg of lean mass within 8–12 weeks, enhances functional strength and supports bone density. The supplement works by quickly replenishing ATP in muscle fibers, allowing higher training intensity.

Together, adequate protein and creatine, combined with structured strength training, are presented as effective strategies to counteract age‑related muscle loss (sarcopenia) and maintain independence in older adults.