Creatine Myth

I'm 65 years old and have been doing exercise for the last 47 years. I've trained on average 5 days a week for roughly 7 hours per week. Mainly weight training and although I've noticed my strength has reduced, however I still lift pretty heavy and feel fantastic.

Everyone recommends creatine, but quite sincerely I have no problem recovering because I've learned how to pace my training for recovery. My question is do I really need creatine to provide me some kind of miracle potion?

As a consistently active 65-year-old, you likely don't need creatine for recovery, but you may still see unique benefits from supplementation

While it is not a "miracle potion," creatine can enhance the positive effects of your existing resistance training and help preserve muscle and bone mass that naturally decline with age. 

Potential benefits of creatine for older adults:

Creatine is one of the most widely studied supplements and is generally considered safe for healthy older adults. Even though you may have learned to pace your training and feel great, creatine could still offer some advantages by complementing, not replacing, your hard work. 

• Combats age-related muscle loss (sarcopenia): After age 40, adults typically lose about 1% of muscle mass annually, and this rate increases significantly after age 60. Combining creatine with resistance training is a highly effective strategy for older adults to counteract this process, helping to build and preserve muscle mass and strength.

• Boosts energy and power: Creatine provides your muscles with quick bursts of energy by helping to restore adenosine triphosphate (ATP), your body's primary energy source. This can enable you to increase the intensity and volume of your weightlifting sessions, which can lead to greater strength gains over time.

• Supports bone density: Creatine, especially when combined with resistance training, may help preserve bone mineral density, which can reduce the risk of osteoporosis and fractures as you age.

• Enhances cognitive function: As creatine also supports brain energy metabolism, some studies suggest it can improve cognitive performance, including memory and processing speed, in older adults.

• Reduces fatigue: By enhancing energy availability in muscle and brain cells, creatine can help reduce overall feelings of fatigue, both physical and mental. 

  
  

How to decide if you need it:

If you are a healthy, long-term lifter who is satisfied with your progress and recovery, creatine is not a necessity. You could be perfectly fine continuing with your proven routine. However, consider creatine as a tool to help you continue performing at a high level and to further protect against the natural effects of aging.

Before starting any new supplement, it is always a good practice to consult with a doctor, especially to discuss the correct dosage and ensure it is appropriate for you. For older adults, the typical recommended dose is 3 to 5 grams of creatine monohydrate per day. 

Have a great day!

Prof. Carl Boniface