Rally almost couldn’t believe it. A brand-new study found that adults who took creatine but skipped the exercise program still gained lean tissue and got stronger. In this episode, Rally breaks down what happened, why it matters for us older adults who aren’t gym bros, and how to try creatine safely. Add a little movement and the results got even better. Get the latest scoop on creatine in this episode!
EPISODE TRANSCRIPT
Rally:
Hello, Beautiful People!
Hey, it’s Rally Preston, your host of the Silver Beast Podcast. Seventy-one years young. I keep saying “young” just to convince myself, really — because, yeah, nobody else is buying it.
So, what if I told you there’s a supplement that might help you build muscle even if you don’t hit the gym? Did you catch that? Yeah, I said build muscle without working out.
So a brand-new study just came out. And I had to do a double-take – can that be right? Because this is amazing. But more on that in a minute…
So we’re talking creatine today – the powdered supplement. You’ve probably heard of it. And I’ve mentioned it before. Anyway, your body produces a little bit of creatine on its own. And you can get a little more from meats, poultry, seafood – animal-based proteins. But supplementing with it just makes more available for your body.
So why? Why would you want that?
Well, creatine helps your muscles grow and helps you power through a hard workout. And it draws hydration — well, water — into your muscles to help with all that too.
The gym rats swear by this supplement. Now, I mean, it’s been around a long time.
It’s always been really good for more heavy-duty exercises like weightlifting or something like sprinting.
Creatine’s main job is to help replace the energy you use up doing more intense exercise. Okay, that’s the basics on creatine, just to give you a little background there.
Now, here’s this new study…
It came out of Texas A&M. Twelve weeks long. Sixty-four adult participants. And they took either a creatine supplement or just a placebo, a fake, inert powder of some kind. So they took 10 grams of creatine a day, that’s about two level teaspoons. Or some now got 10 grams of the fake stuff.
Now, these folks were ages 45 to 65. So muscle loss is already sneaking up on people that age. Actually, you start losing muscle strength in your 30s, especially if you’re inactive. And that just speeds up when you hit 60, 65. So, keeping our muscles strong matters more to us than ever right now.
So anyway, some of the folks in this study took the creatine and joined the researcher’s structured 3-day-a-week exercise program. Now not everybody joined. The researchers let them decide to, you know, do it or not.
So let’s start with the ones who said ‘no thanks’ to the exercise program. Now this is the amazing part.
So they didn’t do the exercise program, right? But they still took the 10 grams of creatine every day for 12 weeks.
Alright, here’s the best part…
The people who took creatine but didn’t do the study’s exercise program, they gained almost two and a half pounds of lean tissue. Two-and-a-half pounds of lean tissue, folks – and that’s just in 12 weeks. Despite not participating in the workout program.
Oh, and that’s not all…
They also got stronger. Now remember, they didn’t do the study’s exercises. Still, they tested them on gym machines like the leg press, bench press, and so on. And sure enough, they could lift more than they could before! That’s a big wow!
Think about it. No workouts. A couple of scoops of powder. And the non-exercisers still got stronger.
I mean, that’s amazing – because I don’t think anyone ever thought creatine could do that. It’s always been that you’ve got to exercise to really make it work. Apparently, that’s not always the case.
Now how about that second group that exercised? They took the creatine and signed up for the workouts. Weights and cardio, three days a week. And they were on a little diet, too. Not drastic; just trimming back the calories a little bit.
Well they, the workout group taking the creatine, added nearly three pounds of lean tissue on average.
And…they lost body fat. Gained muscle and lost body fat – at the same time!
Oh okay, and let’s look at that placebo group, the ones who went through the same workout program and everything, same diet – but they didn’t take the real creatine. So for them, no change in lean tissue. It stayed the same. No improvement.
Now, let me manage expectations here a little bit. This was a small study. Twelve weeks. So, the results are promising. But it’s not proof. And some of that lean tissue gains may be just extra water, which is fine; that’s part of how creatine works.
But the strength gains were real. And that’s what we really care about.
And why? Well, because strength means independence for us as we get older.
It’s getting out of the chair without grabbing the armrests for dear life. It’s carrying in the groceries. All those things. You need muscle strength to do it. Or catching yourself when you trip and not going all the way down. It’s picking up the grandkids. The dog. You know, whatever. We all want that – to stay strong.
Now, you might be thinking, creatine-shmeeatine, I’ll just eat more meat. That’ll give me all the creatine I need. Okay. Let’s do the math.
To get 10 grams of creatine from food a day? Well, you’re going to need about 5 to 10 pounds of meat or fish. Every day. Think you can handle that?
So no, a creatine supplement is way easier. Oh, and it’s a whole lot cheaper. You know the price of meat these days.
Now okay, what about safety? Well, one big review looked at 685 clinical trials that included creatine. And the side effects were about the same as a placebo. So, creatine has a really good track record.
Now, I am no doctor. So you check with yours first. Especially if you have any kidney issues. Or you take a lot of medications.
Okay. Now, how much creatine should you take?
Well, the study dosage of creatine was 10 grams a day. And you know that’s what I take. Ten grams every day – have for a long time. And no problems for me.
But everybody’s different. If you want to test it out to be sure, start with five grams – that’s about one level teaspoon. And ideally take it with food if you’re just starting out, and see how your stomach feels. Some research says 5 grams a day is plenty, and more isn’t necessary – so how much you take is up to you.
Now some people get a little gassy or bloated. So, go slow if you need to – less than five grams to start out.
And what you want – look for creatine monohydrate. Creatine monohydrate. That’s the plain one. The most studied one. And you don’t need anything fancy, no extra ingredients or anything. Just plain old basic creatine monohydrate will work.
It’s tasteless. It mixes into water, juice, a smoothie. Even coffee – just don’t let it sit around in your coffee cup too long.
And if you do decide to supplement with a little creatine, be sure and drink your water, too.
Now, there’s more to this creatine story – it’s not just about the muscle…
Creatine may also help your brain. Your brain burns through a ton of energy every day. And as we age, it can run low on fuel. Creatine helps refuel those neurons, and really quick.
And there are even studies that say creatine may help with memory, and maybe even reasoning tasks. Now, those kinds of cognitive benefits from creatine are still in the early stages, but it looks promising.
And researchers are looking at things like bone strength and mood improvement, too. So maybe more to come about creatine.
Just keep in mind, the group that exercised did even better. More strength. More lean tissue. Less fat.
So creatine can help, even if you’re not big on exercising. But a little movement, a little resistance work, makes it work so much better.
So maybe this is the motivation you need to get moving more. Work out and take a scoop of creatine. Then while you’re exercising, just keep in mind creatine is working hard right there with you to give your muscles a boost and make them stronger.
Alright, here are your Silver Beast Action Steps for supplementing with creatine…
Number one. Talk to your doctor first before taking creatine. Mention any kidney issues and any medications you’re taking. Just get your doc’s blessing first.
Number two. Buy plain creatine monohydrate. It’s everywhere – Amazon, Target, health food stores, some grocery stores; it’s easy to find.
Number three. Start with about five grams of creatine, maybe a little less. That’s usually a level teaspoon, but that can vary by product. Just read your creatine label for more accurate dosing information. And if five grams feels like too much, just take less; start there.
Alright, number four. Take creatine daily, with a little food. And drink your water.
Number five. Add some movement. Chair stands. A daily walk. Light weights or resistance bands. Do some sort of exercise routine two or three days a week. That’ll get you the best results.
And number six. Give it a few weeks of creatine supplementation and working out. Then test yourself. How’s getting up out of your chair feel now? Is it easier? How about carrying the groceries – do you feel a little stronger? Oh, I bet you’ll see some improvement.
So that’s it for today. Hey, thank you so much, as always, for hanging out with me. I really appreciate it.
Go be a beast, and give creatine a try if you like. Looks like it helps more than we thought. Your body and your brain.
I will see you next time on the Silver Beast Podcast. Take Care!