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You can get lean and build muscle with CREATINE, but that will also depend on your diet and exercise program. Creatine is one of the best supplements you can take for building strength and muscle even after 50. Even better, it's very affordable. Creatine It helps build muscle no matter how old you are, but if you are in your 60’s, it’s even more important to take it. I started taking it years ago while lifting heavier weights and noticed measurable strength gains. Due to my current age of 62, I take creatine every day since I know my body needs it and I mainly do Calisthenics 6 to 7 days a week. What is Creatine Creatine is a natural substance produced by your body from the three amino acids which are arginine, methionine, and glycine. It starts out being made in the kidneys and finishes up in the liver. It helps recycle Adenosine Triphosphate or ATP, a molecule that carries energy to your muscles and brain. The more ATP you have, the more energy is available and the stronger you'll be. Also, with more ATP, your brain will be working more efficiently. As a supplement, it is providing performance enhancement to athletes of all ages. At any age, you can build muscle with creatine, but you also have to put in the work. For an old guy, it gives your muscles an added boost. It's also used in patients with heart problems and neurological disorders. https://www.youtube.com/watch?v=TxmfGPto89o Types of Creatine Well, there are 6 types, but I’ve only tried 2 of them. Creatine Monohydrate This is the most popular type of Creatine and has been used in more testing than the others. This is the only kind I use and am very happy with it. It doesn’t have any taste and you can mix it in water or juice. It doesn’t really dissolve, but goes down easy. Here is a link on AMAZON for the brand I use. I always get at least a pound to save money. Creatine Hydrochloride This one dissolves easier than monohydrate and the recommended dose is less. A few years ago, I tried Hydrochloride and it felt like the enamel was being dissolved from my teeth and tasted terrible. Well, I threw it out and won’t take it again. Creatine Ethyl Ester Yeah, I know this sounds like your grandmother’s two sisters. I had never heard of this one, but there is evidence saying this one is better for absorption than monohydrate. One test showed that it was not as good as monohydrate performance wise, so it’s not recommended. Buffered Creatine The buffered form is made to decrease the bloating that occurs with some users. I’ve never had bloating or cramps with monohydrate, but some people have. Tests were not showing any benefit for buffered over monohydrate. Liquid Creatine There's not a lot of research on the liquid form, but it’s made for convenience. If you need convenience, just add some monohydrate to a bottle of water and take it with you. Creatine Magnesium Chelate They’ve added magnesium to creatine monohydrate, but testing has shown that it has not made any difference. Can I still build muscle with Creatine after 50? In a word, yes. Because as we age, a natural loss of muscle called sarcopenia takes place. Creatine helps fight sarcopenia and helps re-build muscle tissue. Also, older folks benefit from it even if they aren't on a workout program, although it is wise to start some kind of program. Your fitness level doesn’t matter when it comes to creatine. You can still benefit from it. Who Uses Creatine. Athletes are the main users of creatine, but studies have shown that it helps you and me, the every day person. I take a teaspoon or 5 grams of creatine monohydrate a day. It’s been shown to increase the amount of water in your muscles so it can increase the size of your muscles. If you workout, you should see some improvement in strength and endurance, also. Is Creatine Safe? Yes, creatine is produced naturally by your body, so it is a safe supplement. Some people have reported cramps and bloating as a side effect from use. I’ve never experienced any discomfort and you shouldn’t either if you take it as directed. If you do notice anything wrong, stop taking it and check with your doctor! Be sure to drink plenty of water throughout the day. https://www.youtube.com/watch?v=7wXetcdqiz0 How do I take Creatine? Some researchers say for optimal benefits, it is best taken with a carbohydrate and protein either before or after a workout. So, if you’re going to use creatine as a boost for your workouts, add it to a protein drink. The old way of taking creatine was to have a loading phase and then a maintenance phase. I remember loading 4 to 5 times a day for the first 5 days and then backing off to once a day. That was 25 years ago, so now I just take it once in the morning mixed in water. I usually drink it with my oatmeal when I break my Intermittent Fast. When should I take Creatine? As I said above, if you are taking it every day as I do, just add 5 grams to a glass of water anytime during the day with some type of carbohydrate or protein. If you are trying to gain strength, take it before or after a workout. Conclusion So if you are doing high intensity workouts, such as HIIT, you should look into supplementing your diet with Creatine. Above all, if you are over 50 and are living a normal life with moderate exercise, Creatine will give your muscles the added energy you need that depletes with age. Check it out for yourself on a lifting program. See if you get stronger. Just so you know, creatine causes your muscles to retain water. This will possibly increase the size of your muscles, so be aware if you are trying stay at a certain weight. I've used a few different brands over the years and can't really tell the difference. I think they all worked. This is the brand I use now from Bulk Supplements and it's very affordable. CREATINE MONOHYDRATE Most of them come with a measured scoop. This one does NOT! So just grab your measuring spoons at home and use the teaspoon and get on your way to build muscle with creatine. Always consult with your health care professional before starting a new supplement. SOURCES https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6279854/ https://www.ncbi.nlm.nih.gov/pubmed/12433852 https://fittylife.com/best-creatine-for-calisthenics/ https://www.healthline.com/nutrition/creatine-monohydrate-is-best#section1 https://www.ncbi.nlm.nih.gov/pubmed/9809381 https://www.healthline.com/nutrition/creatine-exercise-performance https://www.healthline.com/nutrition/types-of-creatine https://www.healthline.com/nutrition/10-benefits-of-creatine#section3