Here is the before and after progress for the first month
I don't know how much is visually different. However, I can tell you for sure that as far as strength and endurance, it made a difference. I've been getting a little bit stronger every week and it seems that the new workout plan I started pretty much about the same time combined with taking creatine and upping the healthy fats in my diet is giving me the best results I've had in the last 12 months since I started my after-40 fitness journey, at 48.
These are the most important reasons I've decided to supplement my diet with creatine
- It is hard to get enough creatine from food alone. I wrote another article about why I decided to supplement my diet with creatine to reach my fitness goals. I'm taking creatine monohydrate, the most extensively studied and clinically effective form of creatine for use in nutritional supplements for muscle uptake and the ability to increase high-intensity exercise capacity.
- One of the most well-known benefits of creatine supplement is its ability to increase muscle mass and speed up muscle growth. All older adults experience some form of sarcopenia, an age-related decrease of muscle mass (dynapenia), and taking creatine helps.
- Research showed that creatine supplementation might improve performance during cognitive tasks, especially in older adults.
- It is safe! I started with 5 grams per day instead of 20 grams for 5-7 days "as a loading strategy", and I didn't experience any adverse effects. However, I drink plenty of water throughout the day as it's recommended, 8-10 glasses, sometimes even more.
- Losing the extra fat and building muscle simultaneously has been my fitness goal for the last 12 months since I started to work out. Research showed that creatine supplementation has the potential to decrease body fat in adults ≥50 years of age during resistance training.
