Creatine

[Spirit Unleashed]

Anyone here have information about creatine and its usefulness for us older folks? (JW? Lisa? IC?)

This article is the first I've ever read about it.

http://www.dailymail.co.uk/health/artic ... ction.html

[deerdree]

there is a relatively strong evidence base to support creatine supplementation in combination with resistance training in older adults, to improve muscle strength and to offset age-related muscle loss (sarcopenia). i found at least one study that suggests that it's beneficial even in the absence of resistance training (although not relevant to those who carry suitcases up and down the stairs ). the evidence is not as strong with respect to its effect on bone density, although it's promising.

the evidence is inconclusive re: the effect of creatine on cognitive function, and seems like a budding area of research. i didn't bother to read the studies that were specific to particular conditions (e.g. Parkinson's) because i think you're asking about its usefulness more broadly. that said, the national institute of health recently cut short a clinical trial examining creatine and Parkinson's because they could tell that it wasn't benefiting participants.

there was a narrative review published last month that describes research related to the effect of creatine on muscle, bone and brain in older adults. a narrative review isn't as 'strong' or comprehensive as a systematic review, but it's designed to give a broad overview of current research on a topic. if you PM me your email address, i'm happy to pass it along.

[Spirit Unleashed]

Thanks Dr Dee!!!!

As of now, I am an experiment of 1. I want to remain fit for life. Whatever help I can give myself I will accept.

[Jwolf]

Glad Dee answered, because I didn't have any info.
Thanks, Dee.

[Spirit Unleashed]

The article Dee sent me makes creatine sound like the fountain of youth.

[Dstew]

I use Creatine combined with Whey Protein after weights or even a long ride or run. I started to use this when I was losing weight but did not want to lose muscle mass. I do know that I have been able to significantly increase how much I can lift and I feel more powerful on my bike. Not necessarily cause and affect but in the past, I have focused on weights without the Creatine and have not enjoyed the same results. The advice I was given was 4 - 6 weeks on and 4 - 6 weeks off. The neat part about this supplement is that he can take a lot early to see immediate results or you can slowly let it build up in your system.

http://www.webmd.com/vitamins-supplemen ... e=CREATINE

I use Webmd to confirm any information I am told.

My advice on supplements is go to a body building store. If you find a good one, you can explain what you want and they can provide you with good advice. These guys are very in tune with their bodies and know how to bulk, how to cut, etc, etc. They got me to take BCAA:

http://www.webmd.com/vitamins-supplemen ... NO%20ACIDS

On a long bike ride, I have one water bottle with that supplement and all I know is I feel faster and stronger after taking it.

In my opinion, many articles, advocates and "health" stores forget that these are SUPPLEMENTS and not magic pills. Thus they SUPPLEMENT your efforts and are not a substitute for that. Thus the way I see it, if a workout gets you "X" results, a supplement, if appropriate, will get you "X" + "Y" results.

[deerdree]

My advice on supplements is go to a body building store.

my advice would be to ask your doctor. and if your doctor doesn't know, ask him/her to do some research and get back to you (that's why they went to school for all those years...). research studies are great on a population level to say that for "most" people the use of X does Y. but it can't weigh the evidence with your own medical history, or know that in addition to considering X, you're also taking A, B, C. that's where a doctor comes in, and more and more they're turning their focus to these very questions of how to keep an aging population healthy and fit into late adulthood.

getting advice from your peers (or people who work in a store) is great, but when i see supplements with a fairly substantial list of side effects and drug interactions like the ones above, my advice would be to check in with a doctor. but now i sound like a tv commercial.

[Spirit Unleashed]

My can of creatine says to drink it within 15 minutes of mixing. Creatine is not stable in solution.

[Dstew]

My can of creatine says to drink it within 15 minutes of mixing. Creatine is not stable in solution.

As noted, post work out "recovery" drink for Creatine. I found that I needed to mix it was hot water in order to fully dissolve and then chugged the mixture with Whey Protein. Mixed studies whether that is within 30 minutes or 4 hours of the workout to be most effective but so I do not forget, part of my immediate post work out routine.

One side affect is weight gain. You may also experience increased thirst. Essentially it uses water to take the extra whatever it takes into the muscle cells so you retain more water, hence the weight and using the water makes you more thirsty and thus also means you drink more and gain more weight. Having said that, was not a noticeable issue for me. I am off it since the middle of September and will go back on in November. As with any supplement, you do want to give your body a break from time to time.

[Shreck]

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[tayken]

I have both BCAA (liquid gels) and L-Glutamine (powder form) in my arsenal of supplements

[Shreck]

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[tayken]

by tayken » March 9th, 2017, 10:55 am
I have both BCAA (liquid gels) and L-Glutamine (powder form) in my arsenal of supplements

Liquid BCAA gels? I will have to check that out to make sure it is AIP compliant.
I find most gels have the 3 nasty sugars in them that lead to leaky gut.

The one I found had processed sugars, nasty

What brand are you using? I would need one with maple syrup, honey or natural cane sugars.

Thanks

[Shreck]

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