Creatine - The anti-aging supplement for your body

I have been writing much about how to keep your outer shale in shape, but for this to work it is also important to maintain your inner body health and keep it strong, so it is easier to fight of bad conditions which could have an effect on your outer appearance.

Creatine has been getting a lot of attention because of its health benefits. Some studies has shown that it can be a great and very important anti-aging supplement for your inner body to help build, maintain and restore your muscles mass - especially when you get older. It has been used by bodybuilders for years to build muscles, but it has also shown that it is good for your brain health because it helps improve the cognitive performance, memory and mental focus. (Link: Cleveland Clinic Health Library)

A few years ago I had a brain concussion and one of the many things I was recommended to do to help the brain recover was to take creatine, and today it makes more sense, now that I know more about the proven benefits.

As we age the body changes and it is harder to maintain your muscle mass because eg. the hormon production testosterone decreases, which will be at its highest in our 20´s, and if we do not exercise studie shows (Link: Danish DR artical / English Reserch articel) that the nerve cells in the spinal cord will disappear when we are between 60 and 70 years old, which will have a critical effect on our muscle mass and therefore our movement and balance. So it is very important to do any kind of exercise throughout life.

If you want to challenge your body doing your workout then Creatine can help you to preform on a higher level which could help muscle growth. When you move into the 40's it is better to do more high-weight training than cardio to prevent that you burn off your muscles mass. This is also why you in your 40's should keep your gym class under 60 min. and make sure that your blod sugar is between 4 and 7 mmol/c because low blod sugar will take the energy from your muscle mass.

How much creatine pr. day?

It is recommended that you take 3-5 grams per day. Studie shows that a higher dose could potentially add stress to your kidneys and do not offer any advantages (Link: Harvard Health Publishing). People that are under 18, pregnant or breastfeeding or people with diabetes, kidney disease, lever disease, bipolar disorder should be carefull and thoughtful about the use of creatine.

Some people will say that it is good take breaks from creatine, so the body do not get use to it and therefore maintain its effektiveness leading to longer and better results over time. Doing that break you can experience a difference in your exercise, performance and muscle size. If you have a break it may take 2 to 4 weeks without supplementation for muscle creatine levels to return to normal, but this varies from person to person. I take a 2 week break every 4-6 weeks, but I have no studie to back this up. What I always say is that you have to listen to your body, because we are all different.

Photo by Aleksander Saks on Unsplash