Getting Creative with Creatine

Creatine and Muscle Performance in Older Adults

Creatine is a compound naturally formed in the human body and is involved in energy production in muscles and the brain. While meat consumption provides some dietary creatine, our bodies can produce most of the required amounts. Vegetarians and meat-eaters respond similarly to creatine supplementation, showing increases in muscle power output. Creatine supplementation alone or without exercise does not show benefits for muscle mass and strength. However, when combined with resistance training, adding 3 to 5 grams of creatine per day can lead to increased lean mass and muscle strength in older adults.