I’m Almost 50 & This Creatine Supplement Changed By Body Composition In Just 60 Days

It’s no secret that building muscle gets harder as you get older—for women and men. But it’s not impossible. I’m currently 49 years old and am in the best physical and mental shape of my life. What’s helped me the most this last year is fine-tuning my diet (to include more protein and unsaturated fats) and focusing on strength training. My most recent addition has been upping my supplement game to include mindbodygreen’s creatine+. 

This wasn’t the first time I dabbled with a creatine supplement. Creatine is the most studied supplement on the market and decades of research1 show that it’s an effective aid for building muscle mass, increasing strength, and enhancing power during explosive movements—whether that’s sprinting or weightlifting.* 

But I never stayed consistent with the supplement until creatine+. We formulated creatine+ to provide an optimal daily dose of creatine for muscle health (5 grams) along with 2 grams of the amino acid taurine—which really sets this supplement apart from the rest. Research shows that taurine also supports exercise performance by combatting muscular fatigue and aiding recovery. And It helps me quickly fight off the fatigue that comes with training hard.*   

In just 60 days of taking creatine+, I gained 5.5 pounds of lean muscle mass, and my body fat percentage dropped from 10.4% to 9.5%.

Keep in mind that I do resistance training about 4 times a week, but these body composition changes occurred without altering my training frequency or duration. For example, I only train for about 20-30 minutes each session and always go hard until muscle failure —whether that’s 4-6 reps of something heavy or 10-20 reps of something lighter. And I don’t really rest much between sets. 

creatine+ gave my muscle cells the energy they need to generate more power during workouts I was already doing—letting me pick up the heavier weights, get through more reps until failure, and recover faster so muscular fatigue doesn’t limit what I can do at the next workout.*  

My diet has pretty much stayed the same throughout the course of this experiment and is designed to support overall muscle health. I emphasize a protein-first diet, with lots of omega-3-rich fish like salmon, tuna, and sardines. I also take at least one if not two servings of our grass-fed whey protein isolate+ daily with creatine+ and MALK oat milk. 

While creatine is most touted for these physical benefits (and I’m walking proof of them), research shows this compound is also vital for brain health. About 5% of the body’s creatine stores are found in the brain. 

I recently had leading creatine researcher Darren Candow, Ph.D., on the mindbodygreen podcast where he emphasized that creatine can help the brain recover from stressors—whether it’s from sleeping poorly, mood changes, or complex tasks. 

Taurine is also found in the brain and acts as a neurotransmitter. The amount of taurine in the brain may also impact mood and feelings of anxiousness2 (especially low levels). Taurine concentrations are known to decline with age3 (same with creatine), and I appreciate how this supplement supports a strong body and strong brain.* 

creatine+ is a supplement that can really benefit most people, no matter what age you start (and check out these creatine benefits for women’s health).*