Diario de -Diablo, 15 abr. 19

https://www.ncbi.nlm.nih.gov/pubmed/30978926
Effectiveness of Creatine Supplementation on Aging Muscle and Bone: Focus on Falls Prevention and Inflammation.

"Summary and Conclusion
Sarcopenia is a multifactorial disease characterized by a progressive reduction in muscle mass,
strength (dynapenia) and physical performance. The etiology of sarcopenia is complex and involves
changes in muscle fiber morphology, neuromuscular activity, protein kinetics, endocrinology and
inflammation. Sarcopenia is associated with reduced bone mass and bone strength and may be
a contributing factor for the increased risks of falls and fractures often observed in aging adults.
It is well established that resistance training is an effective lifestyle intervention for improving
aging muscle mass, strength and bone accretion. Accumulating evidence indicates that creatine
supplementation, with and without resistance training, has possible anti-sarcopenic and anti-dynapenic
effects. Specifically, creatine supplementation increases aging muscle mass and strength (upper- and
lower-body), possibly by influencing high-energy phosphate metabolism, muscle protein kinetics
and growth factors. Creatine supplementation has shown potential to enhance bone mineral in
some but not all studies, and seems to affect the activation of cells involved in both bone formation
and resorption. Creatine has the potential to decrease the risk of falls experienced by aging adults
which would subsequently reduce the risk of fracture. Finally, preliminary evidence suggests that
creatine may have anti-inflammatory effects during times of elevated metabolic stress, such as during
extended/intense aerobic exercise. Creatine does not appear to reduce indicators of inflammation
during resistance training. Although research is limited, creatine supplementation does not appear to
negatively affect markers of liver or kidney function in aging adults. Future research should objectively
examine the safety and long-term effects of creatine supplementation on properties of muscle, bone and
inflammation in various aging and disease-state populations."

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4542 kcal

Grasa: 175,73g | Prot: 159,31g | Carbh: 629,90g.   Desayuno: 2% Fat Milk, Dunkin' Donuts Glazed Cake Donut, Winchell's Apple Fritters - Glazed, Quest Chocolate Caramel Pecan Hero Protein Bar, Milk (Nonfat), Kellogg's Krave Chocolate Cereal. Almuerzo: Dole Bananas, 2% Fat Milk, Kellogg's Special K Satisfaction Cereal, General Mills Honey Nut with Whole Grain Cheerios, Kellogg's pop-tarts cereal frosted strawberry, Casey's Bacon Breakfast Pizza. Cena: Lofthouse Cookies Candy Bite Cookies, Mrs. Fields Chocolate Chip Cookies (34g), Fritos Original Corn Chips, Roast Beef Submarine Sandwich with Lettuce, Tomato and Spread. más...

4202 kcal

Ejercicio: Sentado - 5 horas, Montar en Bicicleta (Lento) - <16/kph - 2 horas, Trotar - 8/kph - 15 minutos, Pesas - 1 hora, Permanecer de Pie - 4 horas, Descansando - 3 horas y 35 minutos, Durmiendo - 8 horas, Ducharse - 10 minutos. más...