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By Tarun Sai Lomte Reviewed by Susha Cheriyedath, M.Sc. Dec 4 2024

Discover how creatine and resistance training are transforming muscle health and cognitive vitality in older adults.

Study: The power of creatine plus resistance training for healthy aging: enhancing physical vitality and cognitive function. Image Credit: TanyaKim / Shutterstock

A recent study published in the journal Frontiers in Physiology advocates combining resistance training with creatine supplementation as a safe and effective strategy for the prevention and treatment of sarcopenia.

Sarcopenia is an age-related musculoskeletal condition characterized by reduced functional ability, muscle strength, and lean mass. It can lead to adverse outcomes, such as a lower quality of life and impaired physical function, and is also associated with cognitive decline in older individuals. Sarcopenia is a reversible condition, and its prevalence increases with age. Various non-pharmacological interventions are available to counteract sarcopenia progression in older adults.

Physically inactive and sedentary older adults have a lower myofibrillar protein synthesis response to dietary protein, which accelerates sarcopenia progression. Further, muscle anabolic resistance related to age becomes more pronounced with moderate/low protein intake, a typical dietary pattern in older populations. The study emphasizes that a daily intake of at least 1.0 g of protein per kilogram of body weight, rich in essential amino acids such as leucine, is essential to maintain muscle protein balance. In this context, the present study advocates combining resistance training with creatine supplementation as an effective strategy to treat and prevent sarcopenia. Creatine: Essential for Vitality

Around 95% of creatine is present in the skeletal muscle, with the remaining amount found in tissues with high energy demands. It is naturally found in meat, poultry, and fish and endogenously derived from reactions in the brain and liver. The estimated daily requirement of creatine is about 2 g/day for a 70-kg male. Nevertheless, research suggests that endogenous synthesis of creatine may be inadequate under pathological or certain physiological conditions.

Creatine monohydrate gained widespread popularity as a dietary supplement in Europe and the United States (US) following a landmark study in 1992. It has been approved for inclusion in nutritional supplements in several countries, including Brazil, Australia, Canada, Japan, the European Union, and South Korea. Research has demonstrated that creatine monohydrate is effective and safe for humans and older adults.

Creatine monohydrate supplementation can safely improve exercise capacity and training adaptations, regardless of age, sex, and exercise interventions. Supplementation protocols, such as an initial loading phase of 20 g/day for 5–7 days followed by a maintenance dose of 3–5 g/day, have shown consistent benefits in enhancing muscle performance and lean mass. Increasing intracellular creatine levels via supplementation promotes satellite cell activation, reduces protein degradation, and increases lean mass.

The improvements in cellular bioenergetics resulting from creatine supplementation offer benefits beyond the musculoskeletal tissue, impacting the immune system, vascular system, brain, and heart. Furthermore, studies suggest that creatine supplementation can yield clinically more significant effects when combined with resistance training. Recent evidence also indicates a potential role for creatine in mitigating neurodegenerative conditions, though further research is needed to standardize clinical measurements. Resistance Training

Resistance training is a form of strength training that involves applying various external forces to augment physical capabilities. It has several physical benefits, such as enhanced endurance, power, muscle strength, and bone mineral density. From a clinical perspective, resistance training improves functionality, contributes to cardiometabolic health, and helps prevent mental health issues and neurodegenerative disorders.

Existing guidelines recommend engaging in resistance training at least twice weekly, with training intensities ranging from moderate to vigorous, and the programs should include progressive weight training, with up to 10 exercises targeting major muscle groups and 8–12 repetitions per exercise. Studies suggest that resistance training should also include multi-joint movements and power/explosive training to optimize benefits in older adults. Recent studies have shown that both high- and low-frequency resistance training can effectively improve skeletal muscle mass, muscle strength, and quality in older females with sarcopenia. Benefits of Resistance Training and Creatine Supplementation

Combining creatine supplementation during resistance training can preserve both physical and mental capabilities and alleviate sarcopenia and related risks. For example, a recent meta-analysis found that creatine supplementation during resistance training led to approximately 1.4 kg greater lean mass gains compared to resistance training alone. Recent studies have also explored the potential cognitive benefits of creatine, although further research is needed to delineate the underlying mechanisms. Previously, the authors identified plausible biological regulators that mediate the effects of creatine supplementation.

They found that cellular allostasis was highly dependent on the creatine kinase/phosphocreatine system, which is essential to maintaining the balance between cellular mechanics and subcellular energy production. This reliance was clinically evidenced in cerebral high-energy phosphates, processing speed, and cognitive performance after a high dose of creatine monohydrate during sleep deprivation. Furthermore, one study has reported that creatine plays a potential role as a neurotransmitter. These findings suggest a promising avenue for creatine supplementation in addressing age-related cognitive decline, though standardized assessment tools are needed to confirm these benefits. Concluding Remarks

In sum, creatine supplementation combined with resistance training is an effective and safe approach to treat sarcopenia. Evidence supports that the supplementation of creatine monohydrate during a resistance training program increases strength and lean mass in older adults relative to resistance training alone or placebo, regardless of dose and frequency. Public health initiatives should encourage dietary patterns that include creatine-rich foods, such as fish and meat, and promote accessible resistance training programs tailored to older adults. Therefore, the authors recommend the implementation of public health initiatives that promote the inclusion of creatine-rich foods in the diet. Journal reference: Bonilla, D. A., Stout, J. R., Candow, D. G., Daniel, J., M., L., Forbes, S. C., Ostojic, S. M., & Kreider, R. B. (2024). The power of creatine plus resistance training for healthy aging: Enhancing physical vitality and cognitive function. Frontiers in Physiology, 15, 1496544. DOI: 10.3389/fphys.2024.1496544, https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2024.1496544/full

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Science

NASA’s Perseverance Rover Spots Helmet-Like Rock on Mars, Sparks Geology Debate

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NASA’s Perseverance rover has photographed a helmet-shaped rock on Mars. Nicknamed “Horneflya,” the unusual spherule-covered formation intrigues scientists exploring how water, volcanic activity, or chemical processes shaped the Martian surface. Captured by Mastcam-Z, the discovery adds to Perseverance’s catalogue of strange formations and offers vital insight…

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Sports

‘Appreciate you, Coach’: Lee Corso’s impact felt far beyond ‘GameDay’ audience

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'Appreciate you, Coach': Lee Corso's impact felt far beyond 'GameDay' audience

“Appreciate you, young man.”

With all due respect to “Not so fast, my friend,” those aren’t the words that first come to my mind when I think of Lee Corso, who will be making his final “College GameDay” appearance Saturday at Ohio State. Instead, it’s that first sentence. Because those are the first words I ever heard from Coach. Well, the first I heard in person.

By the time he said that to me, on Saturday, Oct. 1, 1994, I had already heard him say so many words, but always through a television speaker. I had been watching him on ESPN for seven years. When “College GameDay” debuted Sept. 5, 1987, I was a high school student living in a college-football-crazed house in Greenville, South Carolina. My father was an ACC football official, and my role at the house was to get up Saturday mornings and make sure the VCR was rolling on Dad’s game that day so he could break down the film when we got home from church on Sunday.

Then, what to my wondering eyes did appear but a new ESPN studio show, previewing all of the day’s college football games, including wherever Pops might be with his whistle. It was called “College GameDay,” and that night in the same studio, the crew was back with highlights of all those games. It was hosted by Tim Brando, whom we knew from “SportsCenter,” with analysis provided by human college football computer Beano Cook and … wait … was that the guy who used to coach at Indiana? The last time we saw him, wasn’t he coaching the Orlando Renegades to a 5-13 record during the dying days of the USFL?

Brando tells the story of Corso’s ESPN audition, how the then-52-year-old looked at his would-be broadcast partner and said, “Sweetheart, I’m here for the duration. This show is going to be the trigger for your career and my career. I’m going to be the Dick Vitale of college football. Football doesn’t have one. And this show is going to be my vehicle.”

That vehicle shifted into drive and stayed there, even as “College GameDay” remained parked in Bristol, Connecticut. Eventually, Brando moved on and wunderkind Chris Fowler took over as host. They were joined by former running back Craig James, who was nicknamed the “Pony Patriot” because of his college tenure at SMU and his NFL stint in New England. But that’s not what Coach called him. He addressed James as “Mustang Breath.”

That was the formative years “GameDay” lineup I consumed so hungrily during my college days in Knoxville, Tennessee. My roommates and I rose groggily on Saturday mornings to see whether Corso picked our Vols to win that day before stumbling out the dorm doors to grab a cheeseburger and head to the Neyland Stadium student section. If he said Tennessee was going to win, we declared him a genius. If he said the Vols were going to lose, we would scream, “What the hell do you know?! You only lasted one year at Northern Illinois!” That night, pizza in hand, we would watch him on the scoreboard show and again shout at the television. It was either “Spot on, Coach!” or “Hey, Coach, not so fast, my friend!”

Those were the autumns of the early 1990s. Just as Coach had predicted, “College GameDay” had indeed been a trigger. And he indeed was becoming the face of the sport he loved so much. At home, we could feel that love because we recognized it. We loved college football, too. Whether Corso picked your team or not, his passion for the sport was indisputable. That created a connection. Like seeing the same friends every Saturday, the ones whose season tickets have always been next to yours. Or the tailgater who has always parked in the spot next to you, offering up a beer and a rack of ribs. Or the guy you happen to meet as you are both bellied up to a sports bar on Saturday to watch college football games. All of them.

In a business full of phony, Lee Corso has always been the genuine article. And in a world full of awful, Lee Corso has always been fun. All at once so irresistibly relatable but also larger than life.

So, now, imagine my through-the-looking-glass moment of that first time I heard him speak to me directly. That October Saturday in 1994. I was an entry-level ESPN production assistant, barely one year out from those dorm days at Tennessee. I was also barely five years from bowls of cereal back in our Greenville family room, labeling a VHS tape for my father while watching Corso break down what he thought might happen in Dad’s game.

“Appreciate you, young man.”

My assignment that day was to cut and script a highlight of my alma mater as the Vols hosted No. 19 Washington State. The headliner play was a long touchdown run by wideout Nilo Silvan on a reverse pitch from some kid named Peyton Manning. But the quiet play that really handed the Vols the upset was a fourth-down conversion early in the fourth quarter, when a 1-yard Manning run earned the first down by barely an inch, all while still in Tennessee territory. That set up a field goal that ended up sealing the 10-9 win.

Back then, every ESPN highlight was produced in a converted basement room crammed with tape machines and filled with the noise of 20-somethings like me, scrambling in and out of the edit rooms that lined what we called “screening.” When you were done piecing together your one-minute tape and scribbling out a handwritten script, you ran out of that edit room and down the hallway to the tape room and TV studio to deliver it all.

As we were about to pop my Tennessee-Wazzu tape for the delivery dash, the door to our edit suite opened. It was Lee Corso. Without us knowing it, he had been watching through the window to see what plays we had included in our highlight. Without saying a word, he pointed at my script — called a “shot sheet” — and motioned for me to hand it to him. He read it, flipped it around so it was facing me and used his finger to tap the box describing that decidedly nonsexy fourth-quarter fourth-down conversion.

“Appreciate you, young man.”

Then he continued.

“I came down here to make sure you had this play in there. That was the play of the game. If we hadn’t had that play in this highlight for me to talk about, then I would have looked like a dummy. And I don’t need any help in that department, do I?”

He squeezed the shoulders of my editor, the guy at the wheel of the machinery.

“I appreciate you, too.”

Then he walked out into the furious racket of screening and shouted through the aroma cloud of sweat and pizza, “How we doing, troops!”

Someone shouted back, “How was Nebraska, Coach?” A reminder that this was the first year that “College GameDay” had hit the road. They went out once in 1993, to Notre Dame, as a test. It went well, so they were headed out six times in 1994. Just two weeks earlier, they had gone to Lincoln, the show’s third-ever road trip.

He replied: “Lot of corn and big corn-fed dudes!”

Another shout: “You excited about going to Florida State-Miami next week, Coach?”

“Let’s hope it goes better than when I played there!” A reminder that the Florida State defensive back they called the “Sunshine Scooter,” who held the FSU record for career interceptions (14) for decades, was a career 0-2 against the Hurricanes in Miami.

Before Coach scooted back down the hall to the studio, he said it again. This time to the entire room of kids desperately trying to find their way in the TV sports business.

“I appreciate y’all!”

That was more than three decades ago. And whenever I recall that story, it is echoed back to me by every single person who was in that screening room with me back in the day. And the people who first went out on the road with “College GameDay” in the mid-1990s. And the people who are out there with the show today.

In so many cases, it’s the same people. Jim Gaiero, the current producer of “GameDay,” was also down in screening back in the day. The group that produced the incredible “Not So Fast, My Friend” ESPN documentary was led by a handful of Emmy Award-winning feature producers who also were down in the pit, and also were recipients of so many “appreciate you”s.

It is impossible to measure the impact of someone like Corso, the face of his sport, taking those moments to encourage, to mentor, and to, yes, coach. That’s not common. But neither is he.

On the morning of the 2024 Rose Bowl, the College Football Playoff semifinal between Alabama and Michigan, I was sitting with Coach just before he headed out to the “GameDay” set. I shared with him that story from 1994 and told him how much it had always meant to me. He replied: “Winning games is great. But any real coach will tell you that isn’t the best part of the job. It’s watching those that you coached up as kids, seeing them grow into adults, have great jobs and raise great families. That’s why you do it.”

Lee Corso spends every Saturday surrounded by those he has coached. And that’s why it has been and will be so hard to say goodbye. It’s why there was never an icicle’s chance in Phoenix that Corso was going to be off the show after he suffered a stroke. It’s why he was still part of the show in 2020, when COVID-19 had him stuck at home in Florida as the rest of the crew was back on the road. It’s why he has been on the show ever since it was born, even as it has grown from a few guys in a studio to a few dozen fans behind the stage on the road to the rock concert circus caravan that it is today. Exactly what Coach believed it could be when he showed up for that first audition 38 years ago.

Love. That’s why.

You see it in the eyes of those who work on the show. The way they look out for him. The way they still hang on every word he says. We all see it very publicly when we watch Kirk Herbstreit. It’s hard to remember when we see the current Herbie, the father-of-four statesman of the sport, but when he first joined “College GameDay” in 1996, he had just turned 27, less than four years out of Ohio State. When Kirk posts those early Saturday morning videos of Coach sharing a story or Coach pulling a prank or Coach cracking himself up as he tries to figure out how to navigate an overly complicated escalator, we all feel that. Just as we have felt that since the first countdown to the first “College GameDay” on Sept. 5, 1987.

Not so fast? It has gone by too fast. But what a friend.

Appreciate you, Coach.

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Environment

Denver Public Library deploys novel solar and battery storage system

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Denver Public Library deploys novel solar and battery storage system

Sustainable construction experts McKinstry have teamed up with leading BESS developers Viridi and the Denver Public Library to deploy a first-of-its-kind solar and battery storage system that sets a new standard for fire safety.

The Denver Public Library sought a battery energy storage system (BESS) that could deliver cost savings without compromising safety for staff, visitors, or the architecturally significant, Michael Graves–designed structure itself. That required a battery backup solution that not only met the city’s fire safety standards, but also addressed public fears about the risk of lithium-ion battery fires.

That unique set of project priorities led the library to Viridi, makers of the RPSLinkEX battery solution that’s equipped with a unique, “passive Fail-Safe thermal management and anti-propagation technology” designed to prevent the sort of thermal runaway that leads to li-ion battery fires.

“Public facilities like the Denver Public Library are at the forefront of demonstrating that energy resilience and safety can go hand in hand,” said Jon M. Williams, CEO at Viridi. “This installation highlights how fail-safe battery storage can empower communities to maximize renewable energy, reduce costs, and maintain reliability – all without compromise.”

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Keeping it safe


Denver Public Library; by Michael Graves.
Denver Public Library; by Michael Graves.

Viridi doesn’t talk too much about how its passive Fail-Safe thermal management system works, but if you’re picturing heat-dissipating layers, fire-resistant insulation, and strategically-placed phase change materials (or PCMs) limiting the transfer of heat from one cell to another if it begins to overheat, you’ve probably cracked it.

These passive safety features enable safer deployment scenarios in occupied buildings or near critical infrastructure by reducing dependence on active fire suppression systems like sprinklers or fire extinguishers, and convinced the City of Denver to move forward with the project, which is the city’s first-ever solar + battery storage system.

“The entire McKinstry team is very excited about developing and constructing the first Solar + BESS project for the City and County of Denver,” said Jon Ensley, Sr. Construction Project Engineer at McKinstry. “We are appreciative of all our partners and stakeholders who helped to achieve this goal. We value Viridi’s expertise in deploying this technology and the whole team has been great to work with.”

McKinstry says this latest solar project sets, “a new benchmark for how cities can combine renewable energy and battery storage without compromising safety.” And, with solutions like the RPSLinkEX building systems that meet city planners and politicians where they are, instead of trying to educated them about the objective, proven safety of li-ion batteries, Viridi is helping communities adopt cleaner, more resilient clean energy solutions sooner rather than later.

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SOURCE | IMAGES: Viridi, via PV Magazine; Michael Graves.


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