Creatine

Carol and I have done weight training almost continuously since 2004. (We dropped it during the turbulent couple of years we were moving from Colorado Springs down here to Scottsdale.) About a month or so ago, my trainer at the gym recommended a supplement called creatine, which I’d never heard of. He said it helps build muscle. That’s what we pay him for, so if there’s something that supports that goal, I’m willing to try it.

Creatine is yet another chemical that the body manufactures for its own use in keeping muscles and skeletal infrastructure healthy. And like so much else, as people get older they produce less internally. So given that we’re now in our 70s, well, like I said before: I’m willing to try it. Creatine is widely used by bodybuilders. Carol and I are not bodybuilders. We’re mostly trying to keep what muscle we have and maybe put on a little more. Some research suggests creatine improves brain health and may put off or reduce the effects of disorders like Parkinson’s and Alzheimer’s. Good if true, but evidence there is thin.

In truth, what sold me on creatine is its role in providing energy to the body. Creatine increases the body’s supply of adenosine triphosphate (ATP) which is part of a complicated system for delivering chemical energy to cells. Across the last five years or so, my personal energy levels have fallen. I’m an old guy; that happens. But supplementing creatine provides more of the body’s “energy currency,” as explained in the NIH paper linked above. (Yeah, it’s a slog, but read it!) More on this shortly.

As a supplement, creatine monohydrate is a white powder that you can buy in both flavored and unflavored forms. I bought a jar of the unflavored Sunwarrior brand at the Natural Grocer store nearby. It dissolves readily in water or almost any water-based liquid. The jar comes with a scoop to measure out 5 grams. We take 5 grams daily. Carol puts it in her daily protein shake. I currently put it in sugar-free Activia liquid probiotic yogurt. (I recently had an infected tooth and had to take a course of strong antibiotics. The doc said eat probiotic yogurt for awhile to counteract whatever havoc the pills may have committed on my gut biome.)

What I’d really prefer (and will probably switch to soon) is putting my 5 grams of creatine into my daily iced coffee, which I drink about 10 AM. Many people put it in tea, but since I’m prone to kidney stones (which tea can cause) I’m going with coffee.

But…some online articles suggest that caffeine partially inhibits the effects of creatine. That bothered me until I found another Healthline article citing some solid 2017 research putting that rumor to rest. So once I run out of those cute little Activia Dailies, my creatine is going in my coffee.

As with any change in diet or meds, placebo may have something to do with it, but I <i>do</i> feel a little more energetic than in previous years. We’ll see if that continues as time goes on.

There’s one more thing about creatine that you need to be aware of, and it does bother me a little: Creatine promotes water retention in the body. In the month that I’ve been taking creatine, I’ve gained a little over four pounds. Our diet here is low-carb and I’ve hovered close to 150 for some years. Our diet hasn’t changed, so what’s with those four new pounds? Water. It makes me wonder if I’ve been a little bit dehydrated ever since we moved back to single-digit-humidity Arizona in 2015. Possible; hard to know. As with any significant supplement, it would be worth asking your doc about it. I’m just telling you that it seems to work and does not appear to have a downside if you don’t overdo it. Let me know of current or future results if you’re taking it too.