Training with weights, creatine and CLA slows down the ageing process

Muscle mass, strength and muscle cell function decline with increasing age. Ageing causes a loss of functional motor units (nerves and muscle cells), abnormal mitochondria (energy centers of the cells), death of nerve cells and destruction of DNA. Gradually, muscle cells lose the ability to repair damage, resulting in a further decline in muscle function. Training with weights can restore some of the lost muscle function in older people. Mark Tarnopolsky and Adeel Safdar of McMaster University in Canada concluded from a literature review that the combination of training with weights and creatine monohydrate generates satellite cells that have the characteristics of young muscles. These satellite cells are integrated into the old muscles, which can reverse many of the effects of ageing. The additional intake of conjugated linoleic acid (CLA) helps to reduce body fat and build lean body mass. Creatine supplements in combination with training with weights increase the number of muscle cell nuclei (the genetic centers of the cells), making the muscles "younger".

The scientists concluded from these findings that the combination of training with weights, creatine monohydrate and CLA has important anti-ageing effects. However, it is not known how long these changes can be maintained.
(Applied Physiology Nutrition Metabolism, 33: 213-227, 2008)