노화와 함께 찾아오는 근력 감소, 인지 저하,만성 염증을 동시에 역전시킬 수 있는 전략이 있을까. 스페인 발렌시아대 연구팀이 고부하 저항 훈련과 크레아틴 보충을 결합한 16주 중재 연구에서 그 가능성을 확인했다.
연구팀은 지역사회 거주 노인 103명을 6개 그룹으로 배정했다. 탄성 밴드 고부하 속도 지향 저항 훈련 + 크레아틴, HL-VIRT-EB + 위약,수중 고부하 훈련 + 크레아틴, HL-VIRT-AQ + 위약, 대조+크레아틴, 대조+위약이었다. 훈련은 주 3회,60분간 진행됐으며 크레아틴은 3g/일 섭취했다. 연구는 2026년 4월 Experimental Gerontology에 게재됐다.
훈련 효과 면에서 양 훈련 방식 모두 뇌유래신경영양인자,산화 스트레스 지표,항산화 효소,염증 마커, 등속성 근력, 기능적 수행 능력,삶의 질에서 유의미한 개선을 가져왔다. 수중 훈련은 F2-이소프로스탄, TNF-α감소 및 기능 검사 점수에서 탄성 밴드보다 더 큰 효과를 보였고, 탄성 밴드 훈련은 상지 근력 향상에서 우위를 보였다.
크레아틴 병행의 추가 이점도 뚜렷했다. 크레아틴은 GPx를 증가시키고, IL-6와 TNF-α를 감소시켰으며, 근력 및 신체 기능을 개선했다. 주목할 점은 대조+크레아틴 그룹에서도 크레아틴 단독으로 F2-이소프로스탄과 TNF-α가 감소하고 주관적 건강 인식이 향상됐다는 것이다.
이번 연구는 노인의 건강한 노화를 위해 고부하 저항 훈련과 크레아틴 보충이 상호보완적이고 중첩되지 않는 이점을 제공한다는 것을 보여준다. 훈련 방식 선택은 목표와 신체적 여건에 따라 달라질 수 있다.
출처: Fernandez-Garrido J et al. Effects of high-load, velocity-intentional variable resistance training combined with creatine supplementation on neuroplasticity, oxidative stress, inflammation, physical function, cognitive performance and quality of life in older adults. Exp Gerontol. 2026. PMID: 41941966
Aging is associated with simultaneous declines in muscle strength, cognitive function, and chronic low-grade inflammation. A new 16-week randomized controlled trial from the University of Valencia demonstrates that combining high-load resistance training with creatine supplementation can address multiple dimensions of age-related decline simultaneously.
Researchers enrolled 103 community-dwelling older adults (57 women, 46 men; mean age 68.2 ± 4.6 years) and assigned them to one of six groups: high-load velocity-intentional elastic band training (HL-VIRT-EB) plus creatine, HL-VIRT-EB plus placebo, aquatic high-load training (HL-VIRT-AQ) plus creatine, HL-VIRT-AQ plus placebo, control plus creatine, or control plus placebo. Training was performed three times per week for 60 minutes. Creatine was consumed daily at 3 grams. The study was published in Experimental Gerontology.
Both training modalities produced significant improvements across a remarkably broad set of outcomes: brain-derived neurotrophic factor (BDNF), F2-isoprostanes (oxidative stress), glutathione peroxidase (antioxidant capacity), interleukin-6 and TNF-alpha (inflammation), isokinetic strength, functional performance tests (timed up-and-go, 30-second chair stand, 6-minute walk), cognitive performance (trail-making test), and SF-36 quality of life scores (p<0.05 for all).
Aquatic training yielded greater reductions in F2-isoprostanes and TNF-alpha and larger gains in functional tests compared to elastic band training (effect sizes d = 0.12-1.18), while elastic band training elicited superior upper-limb strength gains — findings that can inform individualized exercise prescription based on patient goals and physical capacity.
Creatine supplementation provided meaningful additional benefits beyond training alone. Combined with exercise, creatine increased GPx activity, reduced IL-6 and TNF-alpha, and improved strength and physical function. Notably, even in the control plus creatine group, creatine alone reduced F2-isoprostanes and TNF-alpha and improved perceived health compared to placebo — suggesting independent anti-inflammatory and antioxidant properties.
The trial provides strong evidence that high-load resistance training and creatine supplementation offer complementary, non-redundant benefits for healthy aging. Their combination represents a practical and evidence-based strategy for older adults seeking to preserve and enhance neurocognitive, physical, and metabolic health simultaneously.
Source: Fernandez-Garrido J et al. Effects of high-load, velocity-intentional variable resistance training combined with creatine supplementation in older adults. Exp Gerontol. 2026. PMID: 41941966
