• Supplementing creatine
    Blog,  Nutrition,  Self-experiment

    Supplementing creatine

    One of the talks that caught my attention at the SDA Conference was Dr Tom Doering‘s work on creatine supplementation for master athletes. For those who are not into sports, the term “master” means old. The cut-off age depends on the sport; in my case (weightlifting) is 35. As we age, we lose muscle mass and strength and creatine can be a useful supplement for older athletes, particularly those engaging in weightlifting and other power sports. Dr Doering recommends taking creatine monohydrate with meals or a post-exercise snack containing carbohydrate and protein. The protocol is a 7-day loading phase (0.3g/kg/day) followed by a maintenance phase of 2g per day. I…