Creatine Monohydrate, What is It and Why Use It?

As an older person who participates in resistance training on a regular basis and also in high-intensity indoor cycle classes, I have been supplementing my diet with creatine monohydrate for some time now. I find that it has been helpful for me to maintain muscle mass as I age and also has allowed me to pick up my performance on the bike. So what is creatine monohydrate?

Creatine monohydrate is a popular dietary supplement that is used to increase muscle mass and improve athletic performance. It is a combination of creatine, a naturally occurring compound in the body that helps produce energy for muscle contractions, and a molecule of water. When taken in recommended doses, creatine monohydrate is generally safe and effective for many people. However, as with any supplement or medication, it is important to consult a healthcare professional before using creatine monohydrate.

What is the benefit of taking creatine monohydrate for people over 40?

Research suggests that taking creatine monohydrate may benefit people over 40, particularly those who engage in resistance training or high-intensity exercise. Here are some potential benefits:

1. Increased muscle mass: Creatine supplementation has been shown to increase muscle mass and strength, which can help counteract age-related muscle loss and frailty.

2. Improved physical performance: Creatine supplementation has been found to enhance exercise performance, particularly during short-term, high-intensity activities such as weight lifting, sprinting, or when participating in high-intensity exercise such as indoor cycle classes.

3. Better cognitive function: Some studies suggest that creatine supplementation may improve cognitive function, particularly in tasks that require short-term memory or processing speed.

4. Neuroprotective effects: Some research has suggested that creatine supplementation may have neuroprotective effects and may be beneficial for certain neurological conditions, such as Parkinson's disease.

Why is creatine monohydrate particularly useful when engaging in high-intensity exercise such as a cycling class?

Using creatine monohydrate when engaging in high-intensity exercise such as a cycling class may provide some benefits, particularly for individuals looking to improve their performance. Here are some potential benefits:

1. Increased energy production: Creatine is involved in the production of adenosine triphosphate (ATP), which provides energy for muscle contractions during exercise. Supplementing with creatine can increase the amount of creatine in the muscles, enhancing ATP production and improving energy availability during high-intensity exercise.

2. Enhanced muscle strength and power: Creatine supplementation has been found to increase muscle strength and power, which can help improve performance during high-intensity exercise.

3. Improved muscle recovery: Creatine may also help improve muscle recovery after high-intensity exercise, which can help reduce muscle soreness and improve readiness for subsequent workouts.

If you decide to try adding creatine monohydrate to your diet, I suggest using it in its pure form and not in the form of expensive performance sports drinks that feature creatine on the label, but also contain additives that may be of dubious benefit. I personally prefer the Creatine Monohydrate Micronized Powder sold by BulkSupplements.com and note, I am not paid to promote or advertise their product.

It's also important to note that the benefits of creatine supplementation may vary from person to person, and some individuals may not experience any significant improvements in performance. As with any supplement, it's always a good idea to consult a healthcare professional before using creatine monohydrate.

Sources:

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2. Antonio J, Ciccone V. The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength. J Int Soc Sports Nutr. 2013 Aug 6;10(1):36. doi: 10.1186/1550-2783-10-36. PMID: 23919405; PMCID: PMC3750511.

3. Kreider RB. Effects of creatine supplementation on performance and training adaptations. Mol Cell Biochem. 2003 Feb;244(1-2):89-94. doi: 10.1023/a:1022465203458. PMID: 12701815.

4. Buford TW, Kreider RB, Stout JR, et al. International Society of Sports Nutrition position stand: creatine supplementation and exercise. J Int Soc Sports Nutr. 2007 Aug 30;4:6. doi: 10.1186/1550-2783-4-6. PMID: 17908288; PMCID: PMC2048496.

5. Rawson ES, Volek JS. Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. J Strength Cond Res. 2003 Nov;17(4):822-31. doi: 10.1519/00124278-200311000-00033. PMID: 14636102.