Ageing doesn’t have to mean slowing down—especially if you’re committed to staying strong, active, and energised. For those over 40, maintaining muscle mass, strength, and endurance can become more challenging due to natural muscle loss, hormonal shifts, and a slower metabolism. But here’s the good news: there’s a powerhouse supplement that can help turn things around—Creatine Monohydrate.
While creatine is often associated with young athletes, research shows that it’s incredibly beneficial for women over 40, especially those embracing strength training. Let’s dive into why creatine is so effective and how it can be a game-changer in helping you stay fit, resilient, and energised.
What Is Creatine Monohydrate?
Creatine is a natural compound found in foods like red meat and fish. Our muscles use it as an immediate source of energy during high-intensity activities like weightlifting or sprinting. When taken as a supplement, creatine monohydrate increases the reserves of phosphocreatine in your muscles, providing a quick energy boost for your workouts.
The result? You can lift heavier, complete more reps, and recover faster—all key for building and maintaining muscle mass, especially as we age.
Why Creatine Is Essential for Women Over 40
Here’s how creatine can give you a serious edge in your fitness journey after 40:
1. Improves Muscle Mass and Strength
As we age, we naturally lose muscle (a process called sarcopenia). Strength training can combat this, but creatine amplifies those results. Research shows that women over 40 who supplement with creatine experience greater gains in muscle mass and strength. The extra energy creatine provides helps you lift heavier or push through more reps, which is essential for preserving muscle tone and strength over time.
Research Insight: According to Smith-Ryan et al. (2021), creatine supplementation across the lifespan, including in older adults, has been shown to improve muscle strength, endurance, and physical performance. The study highlights that women, in particular, can benefit from increased lean muscle mass, which helps combat age-related muscle loss. This can lead to improved daily function, enhanced workout results, and better quality of life as we age.
2. Boosts Energy and Workout Performance
With age, energy levels tend to decline, making it harder to keep up with workouts. Creatine increases ATP (adenosine triphosphate) production, the primary energy source for short bursts of high-intensity exercise. This means you’ll have the stamina to power through your workouts, leading to improved performance and a more satisfying exercise experience.
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3. Supports Faster Recovery and Reduces Muscle Fatigue
Recovery becomes more crucial as we age because muscles take longer to repair after a workout. Creatine helps reduce muscle fatigue and speeds up recovery time, allowing you to train more consistently without the soreness that can make us hesitant to hit the gym again.
4. Enhances Bone Health
Maintaining strong muscles is vital for bone health, which naturally declines with age. By improving muscle strength, creatine indirectly supports bone health, helping to reduce the risk of osteoporosis and fractures. This makes creatine an invaluable supplement for staying resilient and reducing injury risk over the years.
5. Cognitive Benefits for a Sharper Mind
Recent research suggests that creatine may even support brain health, offering cognitive benefits such as improved mental clarity and memory. The neuroprotective properties of creatine may help maintain cognitive function as we age, providing an unexpected but welcome boost for women over 40 looking to keep their minds as sharp as their bodies.
Research Highlight: Antonio et al. (2024) list creatine as one of the top supplements for strength and endurance athletes, due to its safety, effectiveness, and benefits not only for physical but also for cognitive health. It’s a win-win for those committed to long-term wellness.
How to Incorporate Creatine Monohydrate into Your Routine
Ready to add creatine to your routine? The standard dose is 3-5 grams per day, which can be mixed into water, a smoothie, or your favourite beverage. Unlike some supplements, creatine doesn’t need to be timed around your workouts. Its effects are cumulative, meaning consistency is more important than timing.
Here’s a quick recipe idea to effortlessly incorporate creatine into your diet!
Is It Safe?
Creatine monohydrate is one of the most researched supplements available, and it’s been shown to be safe for long-term use, even in older adults. When taken at the recommended doses, it’s well-tolerated and has no serious side effects.
Further Reading on Creatine for Women Over 40:
Smith-Ryan AE, Cabre HE, Eckerson JM, Candow DG. Creatine Supplementation in Women's Health: A Lifespan Perspective. Nutrients. 2021 Mar 8;13(3):877. doi: 10.3390/nu13030877. PMID: 33800439; PMCID: PMC7998865.
Antonio J, Pereira F, Curtis J, Rojas J, Evans C. The Top 5 Can't-Miss Sport Supplements. Nutrients. 2024 Sep 26;16(19):3247. doi: 10.3390/nu16193247. PMID: 39408214; PMCID: PMC11479151.
Stay Strong, Stay Energised
After 40, maintaining muscle mass and energy levels becomes more important than ever. Strength training can keep you strong, and creatine can help you make the most of your workouts by boosting your performance, recovery, and results. Whether you’re new to strength training or a seasoned lifter, creatine monohydrate is an excellent way to enhance your fitness journey and keep you feeling empowered and energised.
Ready to take your strength training to the next level? For personalised guidance, Book a Personal Training Session with ME!, available both in-person and online!
Together, we’ll create a program that supports your goals, enhances your performance, and helps you feel your best. 💪
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