Candow Darren G, Chilibeck Philip D
Faculty of Kinesiology and Health Studies, University of Regina, Regina, SK S4S 0A2.
Appl Physiol Nutr Metab. 2008 Feb;33(1):184-90. doi: 10.1139/H07-139.
Muscle loss with age has a negative effect on strength and functional independence. Age-related loss of muscle is the result of decreased muscle fiber number and size, which are functions of altered hormonal status, physical inactivity, and variations in nutritional intake. Resistance training has a positive effect on muscle mass and strength in the elderly. Studies of protein or creatine supplementation for increasing muscle mass and strength in older individuals are equivocal. The timing of nutritional supplementation may be more important than the absolute daily intake of supplements. Protein or creatine ingestion proximate to resistance-training sessions may be more beneficial for increasing muscle mass and strength than ingestion of protein or creatine at other times of the day, possibly because of increased blood flow and therefore increased transport of amino acids and creatine to skeletal muscle.
随着年龄增长，肌肉流失会对力量和功能独立性产生负面影响。与年龄相关的肌肉流失是肌肉纤维数量和大小减少的结果，这是激素状态改变、缺乏身体活动以及营养摄入变化所导致的。阻力训练对老年人的肌肉质量和力量有积极影响。关于补充蛋白质或肌酸以增加老年人肌肉质量和力量的研究结果并不明确。营养补充的时间可能比补充剂的绝对每日摄入量更为重要。在进行阻力训练期间摄入蛋白质或肌酸，可能比在一天中的其他时间摄入蛋白质或肌酸对增加肌肉质量和力量更有益，这可能是因为血流量增加，从而使氨基酸和肌酸向骨骼肌的转运增加。
