Not knowing creatine monohydrate makes you a rookie
Before we begin
Supplements are fun to talk about because they give the illusion of an easy win. Take this supplement and thrive. Low effort, high results. But in reality, supplements are only that. They supplement your food.
For health, your eating pattern is more important than any supplement you'll take. Supplements are the cherry on top of the sundae and your eating pattern is the ice cream. The ice cream makes the sundae and the cherry makes it better. The cherry alone is not a sundae.
Physical activity and sleep are also important to manage before considering a supplement.
At Rise & Shine Healthcare, we're interested in building and maintaining our physical ability. Strong bones, lean muscle, and healthy habits. For that reason, creatine monohydrate is of particular interest.
Creatine
Creatine monohydrate is a naturally-occurring molecule made from 3 amino acids linked together. You can find small amounts of creatine in meat products and your body can make it from the food you eat. Most of the creatine in your body is stored in muscle and helps them produce more energy used to move your body.
The bad news
As you age, your lean muscle decreases each year by about 0.45% in men and 0.37% in women. In your seventh decade, this climbs to 0.9% in men and 0.7% in women. This is bad news if you have plans to enjoy your golden years.
The good news
You can mitigate your risk of physical disability by increasing muscle strength. A structured progressive resistance training plan is key. Start sooner rather than later for the most benefit.
Even better news
Creatine supplementation and regular resistance training improve muscle strength and bone density too. Even more than resistance training alone.
But is it safe?
Health Canada has not reported any adverse events. Creatine is safe when it is used as suggested.
Take-home messages
Creatine with resistance training helps increase muscle strength
Creatine with resistance training helps increase bone density
Consume 0.1 g/kg/day (~5 g per day) daily
Optional: 0.3g/kg/day (~5 g, 4x/day) for 5-7 days, followed by 0.1 g/kg/day
For more support
Book an appointment with me to help you build strong bones, lean muscle, and healthy habits.
Reference
Smith-Ryan AE, Cabre HE, Eckerson JM, Candow DG. Creatine Supplementation in Women's Health: A Lifespan Perspective. Nutrients. 2021;13(3):877. Published 2021 Mar 8. doi:10.3390/nu13030877
Candow DG, Forbes SC, Kirk B, Duque G. Current Evidence and Possible Future Applications of Creatine Supplementation for Older Adults. Nutrients. 2021 Feb 26;13(3):745. doi: 10.3390/nu13030745. PMID: 33652673; PMCID: PMC7996960.
Forbes SC, Candow DG, Ostojic SM, Roberts MD, Chilibeck PD. Meta-Analysis Examining the Importance of Creatine Ingestion Strategies on Lean Tissue Mass and Strength in Older Adults. Nutrients. 2021 Jun 2;13(6):1912. doi: 10.3390/nu13061912. PMID: 34199420; PMCID: PMC8229907.