Question 240 of 433
Creatine: is it only for bodybuilders?
The short answer
No. It is the best-studied performance supplement in existence, and it is particularly useful for older adults who lift weights.
Creatine helps muscles regenerate energy during short, hard efforts. Combined with strength training, it adds more strength and lean mass than training alone. Early research suggests benefits for memory under stress and for bone, though that is less certain.
The dose is 3 to 5 grams of plain creatine monohydrate a day. No loading or cycling is needed. It is safe for healthy kidneys, though it raises the blood creatinine reading a little, so tell your doctor. It can cause a pound or two of water weight inside the muscle.
“This book is for education. It is not medical advice, and reading it does not make you my patient or create a doctor-patient relationship.” From the book’s medical disclaimer. Full disclaimer
ROBUST HUMAN TRIALS — Exercisers, including older adults: creatine supports strength and lean mass; longevity benefit unproven.Evidence grade (draft mapping)ARobust human trialsPart 17, Q240 · Part sources
From Longevity Unmasked by Afshine Ash Emrani, MD, FACC. Medical disclaimer. This book is for education. It is not medical advice, and reading it does not make you my patient or create a doctor-patient relationship. Nothing here is meant to diagnose, treat, cure, or prevent any disease. Medicine is personal: a test, drug, supplement, or exercise plan that helps one person can harm another. Do not start, stop, or change any medication or treatment because of something you read in these pages. Talk with a licensed clinician who knows your history first. If you think you are having a medical emergency, call 911. The author disclaims responsibility for any loss or harm arising from use of the information in this book.