Studies have concluded that there is an increase in muscle following resistance exercise training with creatine monohydrate administration in older adults.2 We have also previously reported that older adults show a significant increase in total muscle creatine following four months of creatine monohydrate supplementation at 5g per day. An increase in satellite cell number occurs in older adults in response to resistance exercise training, and creatine monohydrate has been shown to enhance satellite cell activation during resistance exercise training in younger men.3 Together, the aforementioned data found that creatine monohydrate may enhance the resistance exercise induced activation of satellite cells and contribute to the increase in muscle mass seen a well-designed study.4 The increase in muscle mass was due to creatine monohydrate given that the potentiation of the muscle gains seen in the research were similar to those previously reported studies using creatine monohydrate as a muscle stimulating agent.
From most of the studies reviewed, 5g per day seems like the optimal dose to take. It is best taken before your training session and again after the training session if it was a tough one. Taken 30min before a stressful exam or work situation will also help with your brain’s performance.
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