Supplement With Creatine And CLA To Improve Body Composition

Looking for a way to enhance the results of your strength training?

New research suggests that supplementing creatineand conjugated linoleic acidin conjunction with strength training increases strength and fat loss.

In a clinical study at McMaster University, researchers tested 39 adults aged 65 to 85. One group did an hour of strength training twice a week and took five grams of creatine and six grams of CLA each day for six months. The other group followed the same exercise protocol but took placebos.

At the end of six months, the 11 men and 10 women on the creatine/CLA lost an average of 1.9 kilograms, or four and a half pounds of fat, while the placebo group lost only 0.4 kg, or about a pound. There was also a greater increase in lean muscle mass in the creatine/CLA group, 2.1 kg, or about five pounds of muscle compared to only 0.9 kg, or about two pounds, in the placebo group.

Creatine has been popular with body builders for its ability to encourage muscle growth, for years. It is a naturally occurring nutrient found in the muscle which can be supplemented to improve strength and lean muscle mass. And conjugated linoleic acid is a naturally occurring fatty acid found in animal and dairy fat which is known to reduce body fat.

Combining this combo with a strength training program is a great idea. And as the research has shown, this protocol may be especially useful if you're looking for a little boost to stave off the effects of aging.