According to the Australian Institute of Sport, creatine is classified as a "Grade A" supplement. This means that it is one of the safest and most effective supplements for athletes and physically active people. Creatine helps to increase phosphocreatine levels in muscles. Phosphocreatine is a source of energy during short and intense efforts such as weightlifting or sprinting. Creatine can lead to an increase in muscle mass by retaining water in the muscles. It can also be helpful in the process of muscle regeneration after intense training.
Various forms of creatine are available on the market:
- monohydrate
- malate
- citrate
- phosphate
- hydrochloride
So, which one should you choose? Creatine monohydrate is the safest and most thoroughly tested.
- herring
- lean beef
- lean pork
- salmon
- tuna
Between the ages of 50 and 70, our muscles weaken by about 30%, then between the ages of 70 and 80, muscle strength declines by another 30%. Scientists have shown that the use of creatine alone, without exercise, is helpful in slowing muscle weakness and increasing bone strength. Scientific research points to another important function of creatine in older people. It has a positive effect on the functioning of the aging brain. Consuming creatine improves memory – it provides energy to brain cells, which is used, for example, to transmit nerve impulses and for the functioning of neurons.
With aging and decreased physical activity, there is a decline in muscle creatine, muscle mass, bone density, and strength. There is evidence that short-term high-dose creatine supplementation in older adults increases body weight, increases resistance to fatigue, increases muscle strength, and improves performance during daily activities, regardless of exercise training. It has also been found that in older adults, simultaneous creatine supplementation and strength training can increase lean body mass, increase resistance to fatigue, increase muscle strength, and improve performance in daily activities to a greater extent than strength training alone. In addition, combining creatine supplementation with strength training may contribute to increased bone mineral density. Creatine supplementation can significantly improve quality of life in older adults and may reduce the burden of diseases associated with sarcopenia (characterized by age-related decline in muscle strength, lean/muscle mass) and cognitive dysfunction.
Women have 70-80% lower endogenous creatine stores than men. Creatine supplementation in pre- and post-menopausal women may be effective in improving strength and exercise performance. There are studies that confirm that creatine supplementation can increase power, strength, and lower body mobility in older women without adverse side effects.
Creatine monohydrate supplementation in people over 50 can improve cognitive function, increase muscle strength, and reduce fatigue. When combined with strength training, it can have a positive effect on lean body mass and bone mineral density. Creatine monohydrate is a completely safe and thoroughly tested supplement.
Bibliography
https://pubmed.ncbi.nlm.nih.gov/39509039/
https://pubmed.ncbi.nlm.nih.gov/23851411/
https://pubmed.ncbi.nlm.nih.gov/21394604/
https://pubmed.ncbi.nlm.nih.gov/33800439/
https://pubmed.ncbi.nlm.nih.gov/17943308/
Prepared by Justyna Kurasz
