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Healthy Aging (50+): Muscle & Function

Adults 50+ engaging in resistance training; sarcopenia prevention.

aging

sarcopenia

creatine

increase/maintain lean mass

improve strength/function

Core stack

Creatine monohydrate

Dose: 3–5 g/day

Daily; pair with RT for best effect

Continuous

Why: Meta-analyses show added gains in strength/lean mass with RT in older adults.

Sources

Protein (food-first; supplement PRN)

Dose: 1.2–1.6 g/kg/day

Notes: Supports anabolism with RT in older adults.

Omega-3 (EPA/DHA)

Dose: 1.5–3 g/day combined EPA+DHA

Notes: Mixed findings on augmenting RT-induced gains in older adults; may support neuromuscular function in some trials.

Sources