Should You Take Creatine After 55? How It Works + Why It Matters

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Creatine After 55: What It Actually Does Inside the Cell

What is your opinion on using creatine after 55 and are there any upsides or downsides? In my opinion, every single person should be taking creatine, period.

The way creatine works, to give you just a very simple explanation, okay? And you guys have talked about mitochondrial health and we're learning all about science and biology with peptides and it's cool that SS-31 and MOTS-c were repairing and putting that into overdrive and activating AMPK and enhancing our electron transport chain so that our cells can produce ATP super efficiently.

That whole chain is about production. Food comes in, the mitochondria break it down, electrons move down the transport chain, and ATP comes out the other side as the currency your cells actually spend. Creatine sits somewhere else entirely in that chain, which is the part most people miss.

Think about creatine as like this capacitor that I now have and this capacitor is designed to store ATP on the outside of the cell.

A capacitor does not make electricity, it holds a charge and releases it instantly when the circuit demands more than the supply line can deliver at that moment. Creatine works the same way, because it grabs a phosphate group and parks it as phosphocreatine until something needs it fast.

So rather than us having to go and produce ATP during anaerobic training and also leverage like GLP-4, we can now reach into this capacitor when needed to extract that energy right out of the gate from the creatine.

So these are basically like little batteries that hang out on the sides of the cell that give us extra energy when we need it, especially during situations where we have a shortage of ATP like anaerobic type training.

Without creatine you get eight reps on that last set. With creatine you get nine. That's kind of the difference.

One rep sounds small until you stack it across every working set across every session across a year, and the extra volume is what drives the adaptation, which matters more after 55 than it ever did at 25 because you are now fighting to hold muscle rather than fighting to add it.

But the other thing that's really interesting is creatine is by far probably the most studied health and fitness dietary supplement that exists, which is why everybody and their mom is out there trying to reinvent the fucking wheel when it comes to repackaging and selling creatine is because it's so cheap.

Creatine HCl, buffered creatine, liquid creatine, creatine with fancy absorption claims. None of them have the decades of data behind them that plain monohydrate has, and all of them cost more per gram.

Creatine monohydrate on my website is like $20 fucking and it's probably going to move the needle most when it comes to your performance than anything else that I have on there, assuming your diet is optimized.

The brain runs on the same phosphocreatine system that your muscles do, and it burns through ATP hardest when it is stressed. Gorman and colleagues ran a trial on sleep deprived adults, and they showed that when we're doing doses as high as 10 grams of creatine per day in adults who are deprived of sleep, their memory, their recall, their cognitive function and performance improves significantly.

That is the same capacitor doing the same job in different tissue. Low sleep means low available ATP in neurons, and the stored phosphate buffers the gap.

The downside list is short. Some people get bubble guts or gastric discomfort. But nine times out of 10, that's just because you didn't drink enough water with it.

Drink more water or do more frequent dosing throughout the day and you'll find that you tolerate the creatine pretty well.

Most of what I know about this came out of conversations in the free community, so if you want the rest of it and somewhere to ask, the men's group is here: https://www.skool.com/jh-iron-forge-brotherhood/about

Research: Gorman et al., creatine supplementation and cognitive performance in sleep deprived adults.