There have also been a handful of studies looking at the effects of creatine supplementation on muscle mass and strength, specifically in older adults. A typical protocol starts with a “loading dose” of about 20 grams a day, spread out in 4 doses. You do that for 5-7 days, and then...
Creatine and older adults Though it won’t stop the aging process, it does have the potential to slow the progress of muscle and mental decline. Heim mentions an analysis of “357 elderly individuals” who increased resistance training and took creatine as a supplement. It showed “greater impr...