Creatine supplementation safely promotes better muscle strength and hypertrophy than resistance training alone in adults aged 55-82 years according to a review by Dalbo et al. Muscle hypertrophy is an increase in the size of a muscle through an increase in the size of cells. Creatine supplementation should therefore be strongly considered as a safe, inexpensive and effective nutritional intervention to help slow the rate of muscle deterioration with age, particularly when consumed in conjunction with a resistance training regimen. (12)
Leg strength, endurance, average power, and lean muscle increased in older men (average age, 70.4 years) after taking creatine (Cr) supplementation of 0.3 g/kg(-1) body weight for the first 5 days and then 0.07 g/kg(-1) body weight. Compared to placebo, participants taking Cr experienced significantly greater increases in lean mass (3.3 kg vs 1.3 kg), leg press (50.1 kg vs 31.3kg), knee extension endurance (21 reps vs 14 reps), and average power (26.7 watts vs 18 watts). (23)