18/02/2025
Creatine Supplementation- Not just for the boys
Creatine supplementation can offer significant benefits, especially for older women, both physically and mentally, based on a growing body of research. Given your interest in sports, specifically as a long-distance triathlete, and considering the effects of menopause on your body, creatine may enhance performance and support overall well-being. Here’s a breakdown of the primary benefits:
1. Enhanced Muscle Strength and Power
As we age, muscle mass and strength tend to decline, a condition known as sarcopenia. This is particularly evident in postmenopausal women, where reduced levels of oestrogen contribute to muscle loss and a decrease in strength (Parise et al., 2001). Creatine supplementation has been shown to counteract this decline by promoting muscle hypertrophy (growth) and improving strength, even in older populations. A study by Tarnopolsky et al. (2007) indicated that creatine supplementation in older women helped improve muscle strength and endurance, which is especially useful for maintaining or improving performance in endurance activities like triathlons.
2. Improved Bone Health
Bone density naturally decreases with age, particularly in postmenopausal women due to the drop in oestrogen levels. Some studies suggest that creatine may have a positive effect on bone health. A study by Chilibeck et al. (2003) found that creatine supplementation, combined with resistance training, improved bone mineral density in older women. While more research is needed, these findings are promising for protecting against bone-related conditions, such as osteoporosis, which women are more prone to as they age.
3. Cognitive Benefits
Creatine is not only beneficial for physical performance; it also has potential cognitive benefits. Research has shown that creatine supplementation can improve cognitive function, particularly in older adults. A study by Rae et al. (2003) demonstrated that creatine supplementation enhanced short-term memory and reasoning ability in healthy older adults. In the context of menopause, where cognitive changes such as brain fog and memory issues are common, creatine could help maintain cognitive function and mental clarity.
4. Mental Fatigue Reduction
Mental fatigue is another challenge for older individuals, especially athletes like yourself. Long training sessions or competitive events can lead to both physical and mental exhaustion, which may be exacerbated by age-related changes in the brain. Creatine has been shown to reduce mental fatigue and improve focus and concentration, particularly in demanding tasks (McMorris et al., 2007). For a long-distance triathlete, this could be especially helpful during the latter stages of a race, where mental clarity and sustained focus are critical.
5. Enhanced Endurance and Performance
While creatine is commonly associated with short bursts of high-intensity activity, it can also be beneficial for endurance athletes. Creatine plays a role in energy production by replenishing ATP (adenosine triphosphate), which is the primary energy source for muscle contractions. Studies have suggested that creatine supplementation may improve performance in endurance sports by reducing the reliance on anaerobic metabolism, potentially improving fatigue resistance (Graham et al., 1994). This could translate to better energy management over the course of long training sessions and races, making it a valuable supplement for long-distance triathletes.
6. Support for Recovery
Recovery is a critical component of training, especially for endurance athletes. Research has shown that creatine can aid in recovery by reducing muscle damage and inflammation after intense exercise. A study by Cooke et al. (2009) found that creatine supplementation reduced markers of muscle damage in older adults following strenuous physical activity. For a triathlete, this means potentially faster recovery times and reduced muscle soreness after long sessions or races.
7. Safety and Dosage
For older women, creatine supplementation has generally been shown to be safe when taken at appropriate doses. The typical dosing regimen of male athletes and body builders involved a loading phase of around 20g per day for 5-7 days, followed by a maintenance dose of 3-5g per day. The loading phase has been associated with weight gain due to fluid retention and as such put off many female athletes. However a microdosing regime for the health benefits above has been shown to be effective and not have the detrimental effects of weight gain and bloating. Taking just 3 mg daily. No significant adverse effects have been reported in long-term studies involving older populations (Steenge et al., 2000), making it a reliable supplement choice for menopausal women.
Conclusion
In summary, creatine supplementation can provide both physical and mental health benefits for older women, particularly in the context of sports and endurance activities. From improving muscle strength and endurance to supporting cognitive function and reducing mental fatigue, creatine is a well-supported supplement for older athletes, including long-distance triathletes like yourself. Always ensure to consult with a healthcare provider before starting supplementation, especially to tailor the dosage to your individual needs.
Personally, I microdose with a 3.4g measure per day. Taken after training. I havent noticed any side effects but have noticed significant recovery improvements; wish I had started it earlier!.
This is the current brand I use, mixes well and no taste.
https://amzn.to/4hUTruc
References:
• Chilibeck, P. D., et al. (2003). "Effect of creatine supplementation and resistance training on bone mineral density." Journal of Strength and Conditioning Research.
• Cooke, M. B., et al. (2009). "The effects of creatine supplementation on muscle damage and inflammation following resistance exercise." Journal of Strength and Conditioning Research.
• Graham, T. E., et al. (1994). "Creatine supplementation and exercise performance: A brief review." Sports Medicine.
• McMorris, T., et al. (2007). "Creatine supplementation and cognitive function." Neuropsychology.
• Parise, G., et al. (2001). "Effect of creatine supplementation on muscle mass, strength, and endurance in older adults." Journal of Gerontology: Medical Sciences.
• Rae, C., et al. (2003). "Oral creatine monohydrate supplementation improves brain performance: A double‐blind, placebo‐controlled cross‐over trial." Psychopharmacology.
• Steenge, G. R., et al. (2000). "Long-term creatine supplementation does not affect kidney function in elderly men and women." Journal of Gerontology: Medical Sciences.
• Tarnopolsky, M. A., et al. (2007). "Creatine supplementation and resistance training in older adults: Effects on muscle strength and quality of life." Journal of Gerontology.
