How to Keep Yourself from Losing Muscle as You Age
Recent studies have shown that taking creatine supplements, in conjunction with maintaining an exercise routine of high-intensity interval training and weight training, can help you stave off the effects of aging on exercise capacity.
Ben Greenfield
The older I get, the more I think about the future and about how to ensure that I look, feel, and perform as optimally as possible 10, 20, or even 30 years from now. In the episode “Fitness Tips for Seniors,” I show you the effects of aging on exercise capacity and provide creative ways to stave off the potential loss of muscle, bone density, or cardiovascular capacity.
But when it comes to staying fit as you age, one potent tactic seems to fly under the radar: creatine, an organic acid produced in the liver that helps supply cells (especially those in muscle tissue) with energy. A very recent study found that older women who took creatine supplements displayed significant improvements in lean muscle mass and muscle function. Other studies on creatine have found it to be extremely useful for cognitive function. Although you can get some creatine from meat (unless you’re vegan or vegetarian), these studies have shown that supplementing with creatine can still provide benefit, and I personally use five “extra” grams of creatine per day, and simply take it with breakfast in the morning.
Of course, no amount of creatine is going to help you unless you’re also performing two other potent anti-aging fitness tactics: high-intensity interval training and weight training! So if you want to keep yourself from losing muscle as you get older, move fast, lift heavy stuff, and throw in a little extra creatine.
If you have more questions about creatine and exercise, join the conversation over at Facebook.com/GetFitGuy!
Tub of creatine image courtesy of Shutterstock
About the Author
Ben Greenfield received bachelor’s and master’s degrees from University of Idaho in sports science and exercise physiology; personal training and strength and conditioning certifications from the National Strength and Conditioning Association (NSCA); a sports nutrition certification from the International Society of Sports Nutrition (ISSN), an advanced bicycle fitting certification from Serotta. He has over 11 years’ experience in coaching professional, collegiate, and recreational athletes from all sports, and as helped hundreds of clients achieve weight loss and fitness success.