Center for Physical Activity and Aging, Department of Kinesiology and Sport Studies, Wichita State University , Wichita, USA.
J Sports Sci Med. 2006 Mar 1;5(1):60-9. eCollection 2006.
The effects of supplemental dietary creatine and a botanical extract consisting of ginseng and astragalus were evaluated in 44 adults aged 55-84 years participating in a 12-week strength-training program. Participants consumed creatine only (Cr), creatine plus botanical extract (CrBE), or placebo (PL), and performed bench press, lat pull down, biceps curl, leg press, knee extension, and knee flexion for 3 sets of 8-12 reps on 3 days per week for 12 weeks. The 1-repetition maximum for each exercise, body composition (full-body DEXA), blood lipids, and mood states were evaluated before and after the intervention. Training improved (p < 0.05) strength and lean mass for all groups, however greater gains were observed with Cr and CrBE compared with placebo (but no difference was found between Cr and CrBE). Only CrBE improved blood lipids and self-reported vigor, and the CrBE group lost significantly more body fat and gained more bench press strength than Cr. 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. However, these herbs do not appear to have an additive effect on strength and lean mass gains during training. Key PointsStrength and lean mass can be enhanced with creatine supplementation in older adults participating in a strength training programGinseng and astragalus do not appear to provide any additive effect on strength or massGinseng and astragalus may provide additional health and psychological benefits such as lowering cholesterol levels and improving self-reported levels of vigor.
补充膳食肌酸和包含人参和黄芪的植物提取物对 44 名年龄在 55-84 岁之间参加为期 12 周力量训练计划的成年人的影响进行了评估。参与者仅服用肌酸（Cr）、肌酸加植物提取物（CrBE）或安慰剂（PL），并在 12 周内每周 3 天进行 3 组 8-12 次的卧推、下拉、二头肌弯举、腿推、伸膝和屈膝运动。在干预前后评估了每种运动的 1 次重复最大值、身体成分（全身 DEXA）、血脂和情绪状态。所有组的力量和瘦体重都有所提高（p<0.05），但 Cr 和 CrBE 组的收益大于安慰剂组（但 Cr 和 CrBE 组之间没有差异）。只有 CrBE 改善了血脂和自我报告的活力，CrBE 组比 Cr 组减掉的体脂更多，卧推力量增加更多。这些结果表明，参加力量训练计划的老年人的力量和瘦体重增加可以通过肌酸补充来增强，人参和黄芪可能提供额外的健康和心理益处。然而，这些草药在训练期间对力量和瘦体重增加似乎没有附加作用。关键点：
在参加力量训练计划的老年人中，肌酸补充可以增强力量和瘦体重。
人参和黄芪似乎对力量或质量没有任何附加作用。
人参和黄芪可能提供额外的健康和心理益处，如降低胆固醇水平和提高自我报告的活力水平。
