Most people have heard of creatine, a favorite of bodybuilders for building muscle, but creatine can also be beneficial for regular people since we would all benefit from gaining muscle, especially as we get older.
It's estimated that after age 30 we lose 3 to 8% of our muscle mass each decade, and that without strength training, we will lose 30% of our muscle mass between age 50 and 70. A reduction in muscle makes it more likely to have injuries and falls. A reduction in muscle mass can also cause weakness and reduce our mobility.
Weight-bearing exercises and lifting weights is beneficial for all ages, particularly for older adults.
Research on creatine supplementation for older adults has found that creatine can help the body build muscle. When paired with exercise it can help reduce the incidence of falls and injuries due to muscle weakness, and even has research that found it could help with brain function and cognitive performance. Creatine is also said to help with reducing exercise fatigue, which can help you to be able to exercise longer without getting tired.
A standard dose for building muscle is 5 g of creatine, though even smaller amounts can be beneficial for helping to gain muscle. Many people prefer to start with a lower dose of creatine and increase their dose as time goes on.
Creatine works in part by helping to enhance ATP in the body, a substance created internally that helps to fuel cellular energy that is especially helpful during intense exercise. Creatine may also help with reducing muscle breakdown and aid muscle recovery after exercise.
Vegetarians and vegans could especially benefit from creatine supplementation since most dietary sources are from animal products like red meat.
Taking creatine by itself does not build muscle, but it works well when paired with weight-bearing exercises. Gaining muscle, especially as we age can dramatically enhance our well-being and health. You don't need to be lifting 100 lb weights like a crazy person- literally any amount of weight-bearing exercise can be beneficial.
Creatine is a supplement that has been used for many years that has been proven safe, although people with kidney disease should speak with their doctor before using it since some research says it might be harmful for people with kidney problems (it's always a good idea to talk with your doctor about the supplements you're using).
Liz has been using it for about two months, she takes the Garden of Life creatine powder and puts it in her smoothie after she exercises and she says it doesn't change the taste. She started taking it to help with muscle growth but also because she had read that it helps with brain function. She says she likes it and will continue taking it.
