Is Creatine Safe For a 40+ Year Old Man?
Creatine for men 40+
Creatine is commonly thought of as an athletic performance supplement but it is a molecule required by the body. Although it technically can't be classified as a vitamin, some would consider creatine just as important. Creatine is shown to be vital for both the body and brain. It is beneficial for a wide variety of populations from the elderly to younger athletes.
Creatine can be obtained through the foods you consume such as meat and fish but in order to get adequate levels of creatine stored in your body it is easier to use supplement in the form of a powder or capsule. Creatine has been shown to be very safe and most people benefits taking 3-5 grams daily. For supplements creatine is a great value for its potential benefits it provides. Basic creatine monohydrate works very well and has been to be safe and effective. Despite advertising claims on other types of creatine there is not a study I know of that shows any significant difference between types..
Benefits of Creatine:
Helps produce and support energy production especially during times of stress and physical exertion
Found in almost every cell of the body it can help support the health of your bones, brain function, muscle growth and muscle maintenance, and promote healthy liver function.
Can help increase muscular power output when performing shorter duration, higher intensity work
Some individuals find it effective to reduce fatigue in longer duration type endurance exercise
Creatine should be consumed by men over 40
Combat the effects of age related muscle loss
A detrimental effect of aging is a natural condition called Sarconpenia. Sarcopenia is a gradual loss of lean muscle mass, muscle function, and strength. Until you reach your 30s the body has continually added muscle mass and strength which varies based on activity levels but after a certain point in your 30s your body will start to lose muscle mass. The muscle loss will increase as you age with significant increases somewhere between 65 and 85 years old.
Inactive adults over 30 can lose 3-5% of their muscle mass per decade.
The good news is that can combat the effects of sarcopenia. You may not be able to completely stop the effects of age-related muscle loss but in many circumstances you can reduce or slow down the effects.
Reasons for age related loss of muscle mass, function, and strength
Reduced speed of the neuromuscular system and motor nerve cells responsible for neuromuscular activity. Simply, the speed and ability of the brain to signal to muscles to move is reduced.
Reduction in hormones such as testosterone, growth hormone, and insulin like growth factor
Decreased bio-availability of protein as an energy source
Not consuming adequate protein or calories to maintain muscle
Safety and Effectiveness of creatine
Creatine has been around for a relatively long time and is one of the most well researched supplements. It has been shown to very safe and most people respond very well to it but to be safe always consult your health care professional be starting any supplementation.
There have been some concerns or myths in the past regarding kidney damage from supplementing Creatine but it has not been shown to be true in any studies where healthy individuals were tested. Creatine metabolizes into Creatinine, a common marker tested in the urine for kidney health/damage and some people receive false positives that question kidney health but hen kidneys are tested with other measures no damage has been shown. One study even tested a man who took 20 grams of creatine daily who had kidney disease and only one kidney and the results showed no damage.
The only common side effect may be some gastrointestinal discomfort or cramping which typically occur if too high a dose is taken without adequate intake of water.
How To take Creatine
There are 2 methods to start supplementing with Creatine. The goal when supplementing Creatine is to keep to stored Creatine in your body topped off.
Loading Creatine Protocol
You can load Creatine which requires you to take approximately 25 grams daily for 5–7 days. It's recommended that you take multiple doses throughout the day starting with 3 grams rather than consume 25 grams of creatine in one serving to avoid any gastrointestinal issues. After the initial 5-7 days you can maintain creatine levels dosing consuming 3–5 grams daily. Intake as high as 10 grams are shown to be beneficial for individuals with a greater amount of muscle mass or performing frequent high intensity training or athletics.
Initial 5-7 days consume 25 grams of creatine daily taking multiple servings of 3-5 grams until reaching 25 grams.
After initial 5-7 days consume 3-5 grams of creatine daily.
Not Loading Creatine Protocol
If you choose not to load consume 3–5 grams daily it will take slightly longer to top off your Creatine stores but you may avoid any chance of gastrointestinal discomfort. More is not better.
Consume 3-5 grams of creatine daily.
The method you choose will not have a significant impact. You cant go wrong with starting with lower doses and monitoring your performance and adjusting accordingly.
I recommend Thorne Research Creatine their products are free of any harmful ingredients and fillers. They are extensively well tested and have extremely high quality standards for all of their products.