Creatine For Men Over 50 (For More Than Muscle)

Creatine for men over 50 (beneficial?)

Creatine is one of the most popular supplements among hard training athletes and people trying to improve their bodies. But what can it do for us, the over 50 man?

Fortunately, it’s well studied, and in conjunction with exercise, it has health and sports performance benefits.

95% of creatine is stored in our muscles as phosphocreatine. This is important because when we do any high-intensity activity like sprinting or weight training, we use an energy source called ATP. This energy doesn’t last long on its own, only 1 or 2 seconds. With phosphocreatine, this time can be extended another 5 to 8 seconds. Giving us more energy to perform our training. It also aids in replenishing ATP between sets and after our workouts leading to better training sessions with faster recovery times.

Recovery is key for those of us over 50, as many of us feel like we just can’t recover as fast as we used to.

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Creatine is a supplement that I personally take, but I don’t want to oversell the benefits. It should improve your strength and performance between 5 and 15%, with the greatest advantage going to those with limited meat diets like vegans or vegetarians. Still, if you're serious about your training like I am, you’re going to take advantage of whatever percentage you can get.

Creatine is a cell Volumizer, and it does this by drawing water into the muscle cell. This can make our muscles look a little larger and fuller. But creatine doesn’t add muscle on its own. The new growth comes from the ability to train harder because of the improved energy production taking
creatine provides.

Creatine does more than help the over 50 man continue to build muscle when most our age are losing it. It can also help us with our memory, another area that declines with age.

I read one study where the average age of the participants was 76, and they split them into two groups testing both groups memory ability, but only giving one group 5 grams of creatine four times a day for 2 weeks which, by the way, is longer than a traditional creatine loading phase. That’s usually only 7 days.

After two weeks, they tested both groups again and found that the group that took creatine scored significantly better on long-term memory and spatial memory tests.

The reason they feel this worked goes right back to the energy system we talked about at the beginning of the video, ATP. It takes energy to remember, and a small amount of creatine is stored in the brain. If we don’t have a sufficient amount stored, it can have a negative effect on our Brain energy.

Increasing levels of creatine benefits memory and intelligence even in young people, as illustrated in a study that was done on 45 young adult vegan and vegetarian test subjects. Creatine supplementation improved both their memory and intelligence scores. The study concluded the added creatine reduced mental fatigue.

Some promising studies are being done with creatine to help relieve the symptoms of Alzheimer’s, Huntington’s, and Parkinson’s disease. But as of yet, most of these studies have been done on animals. Animal studies don’t aways translate well to humans. So we’ll just have to wait for more research before drawing any conclusions.

Earlier, we talked about creatine loading that was done in a study. If you're just starting to take creatine, you can load it by taking 5 grams four times a day for a week. Then 5 grams a day afterwards.

When I first started taking creatine, I just took 5 grams a day, and if you do that in about a month, you’ll have topped up your storage capacity.

Creatine Monohydrate is the most researched form of creatine and the one I recommend. Because it draws water into the muscle cells, it isn’t going to dehydrate you, but you should always make sure you are drinking enough water to supply your body with what it needs.

I know a couple of people who had trouble with cramping, and backing off the daily dose from 5 grams to 3 fixed the issue.

https://www.sciencedirect.com/topics/neuroscience/creatine-phosphate
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2048496/
https://www.gwern.net/docs/creatine/2007-mcmorris-2.pdf
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1691485/pdf/14561278.pdf