Creatine for the elderly: the benefits for athletes over 40 years of age

Creatine is one of the most popular supplements for athletes. It increases physical performance in explosive strength efforts. Strength athletes use it to support their workouts, but the trend seems to be that young people in particular are using creatine. Is creatine use for older people also a smart move? Research shows that daily use of creatine can enhance the effect of training for muscle strength, in people over 55. In this article from XXL Nutrition, we tell you more about the benefits creatine for older athletes.

Muscle loss occurs with aging

As we age, we see significant changes in our bodies. After the age of forty, changes occur in metabolism, muscle mass development, and fat storage. You may notice this in how it's harder to build muscle and how body fat increases.

Muscle loss, or sarcopenia, is particularly relevant for seniors, especially when muscles are no longer trained and thus receive no stimuli to develop. This decrease in muscle mass that comes with aging can lead to reduced overall fitness in later life.

To combat sarcopenia, it's important to (continue to) engage in resistance training. Additionally, older adults can use creatine to enhance the effects of strength training.

How does creatine work?

Are you an older athlete considering adding creatine powder to your daily routine? Below, we'll briefly explain how creatine works in your body.

Creatine plays a role in supplying energy to muscles, especially for short, explosive movements. To move your muscles, your body needs energy, which allows the muscle to contract. Your body gets energy from ATP (adenosine triphosphate). In addition, your body can replenish this using fatty acids, amino acids, and glycogen (carbohydrates). But creatine can also be used for this, in the form of creatine phosphate.

During short, explosive strength efforts, such as weightlifting or sprinting, your body uses creatine phosphate. In your body, creatine is converted into creatine phosphate to replenish the supply in the creatine phosphate system. Since this supply is limited, you often can't sustain explosive movements for long. After about 10 to 15 seconds, you’ll already notice a decrease in muscle strength and explosiveness. There's no longer enough creatine phosphate available to create more ATP.

You can use creatine supplements to increase the amount of creatine phosphate in your body. This helps in making explosive strength efforts easier to perform.

The Benefits of Creatine for Older Adults

Curious about the benefits of creatine for older adults? Creatine monohydrate is the most researched dietary supplement, and its effectiveness has been proven repeatedly. While many young strength athletes already take advantage of creatine's effects during their workouts, there are also numerous positive effects for people over the age of 40.

The primary benefits of creatine use for older adults focus on combating muscle loss. As you age, your muscle mass gradually decreases. The combination of strength training and creatine use can help prevent muscle loss and even stimulate the development of more muscle mass, even later in life.

Additionally, there are discussions about its effects on brain function, memory, and hormone balance in older adults. However, these claims require further scientific studies before they can be accepted as fact. For now, the Claims Review Board supports statements about creatine related to physical performance:

• Creatine enhances physical performance in successive short, high-intensity exercises.
• Creatine stimulates muscle growth/(lean) muscle mass during explosive strength efforts.
• Daily use of creatine can amplify the effects of strength training on muscle strength in people over 55.

Does creatine use have more effect for people over 40?

Athletes over 40 often struggle more with building strength and muscle mass compared to younger athletes. Does creatine use have a greater effect for older individuals? Some studies seem to suggest this. As the natural supply of creatine and creatine phosphate in the body decreases with age, creatine supplementation can potentially have a greater impact.

Is it safe to use creatine over the age of 40?

Using powders and pills can cause concern, especially among older athletes. Generally, they tend to worry more about the safety of dietary supplements than younger people. But what about creatine? Is using creatine over the age of 40 safe?

Fortunately, we can be very clear about this. Creatine monohydrate is completely safe and, when used properly, has no dangerous side effects. Long-term studies have shown that creatine use is not harmful to the kidneys, even as you get older. However, it is important that your kidneys are healthy and that you don't already have a pre-existing kidney condition.

Creatine does have side effects, such as retaining more water in your muscles. This can cause your weight on the scale to increase slightly. However, this weight gain is not a problem, as it is not caused by an increase in fat mass.

At extremely high doses of creatine, stomach and digestive issues may occur, such as diarrhea, gas, and stomach cramps. These side effects are mainly associated with high doses, like 20 grams or more.

Sensible use and good health mean that creatine use for older individuals is completely safe. There are no studies showing that creatine monohydrate is harmful to your liver or kidneys. So, don’t worry!

Conclusion: Using creatine over the age of 40 is beneficial

We already knew that creatine is a valuable supplement for explosive sports like weightlifting and sprinting. The benefits of creatine for older athletes, however, may have been less well-known. Creatine monohydrate helps athletes over 40 counteract muscle loss and improve physical performance. It is a safe and proven supplement that can contribute to better fitness at an older age.

At XXL Nutrition, you’ll find the best quality creatine monohydrate. Our pure creatine is ideal for supporting your athletic performance and is available at a very competitive price. Don’t let your age stop you from building a strong and fit body!