Updated: Jun 12
Weight or resistance training by itself strengthens muscles and bone at any age but there’s a safe and easy way to increase the benefits even more…
Creatine is a compound that makes energy available to muscles during times of high demand. The liver and kidneys make about two grams of creatine every day from three amino acids (glycine, methionine, and arginine) that are in the protein we eat. But creatine is also sold over the counter as a powder and in pills.
It’s well known that athletes and body builders become stronger after taking supplemental creatine but new research shows that it is beneficial for older men and women as well.
How does creatine work? It is a high energy compound, so if you have more of it in your muscle, you can lift heavier weights more intensely and longer. Creatine also seems to turn on muscle-building genes, which direct muscle proteins to grow. What’s more, creatine stimulates satellite cells, which are stem cells found in muscle. Satellite cells help form new muscle fibres after muscles have been damaged by injury, disease, as well as the desired micro-damage caused by weightlifting. Creatine also helps prevent proteins from breaking down, which can help preserve bone.
Creatine works in both men and women, although many women don’t like the fact that in the beginning it leads to water retention and increased body weight. But now we’re seeing that older women could care less because they’d rather have their bones and muscles getting stronger and the water retention is short lived!!!!
$40 for Rivalus Creatine
The Encharge Creatine Supplement from Rivalus Canada is available here at Livewell. This clinically tested supplement is effective for all ages. It is recommended for older adults (50+) to take 3 capsules 30-60 minutes before a workout. For rigourous training, 3 capsules 30-60 minutes pre-workout and 3 capsules 60-90 minutes post-workout.
*Offer expires May 2019*