Healthy Aging (50+): Muscle & Function
Adults 50+ engaging in resistance training; sarcopenia prevention.
aging
sarcopenia
creatine
increase/maintain lean mass
improve strength/function
Core stack
Creatine monohydrate
A
Dose: 3–5 g/day
Daily; pair with RT for best effect
Continuous
Why: Meta-analyses show added gains in strength/lean mass with RT in older adults.
Adjuncts
Protein (food-first; supplement PRN)
A
Dose: 1.2–1.6 g/kg/day
Notes: Supports anabolism with RT in older adults.
Omega-3 (EPA/DHA)
C
Dose: 1.5–3 g/day combined EPA+DHA
Notes: Mixed findings on augmenting RT-induced gains in older adults; may support neuromuscular function in some trials.
Monitoring
- Grip strength, chair-stand time
- DXA/lean mass if available