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by briangryn | September 6, 2023 | Eat Clean Get Lean
Middle-aged men are faced with a plethora of health concerns that they cannot ignore. Factors like inadequate dietary intake, high stress levels, exposure to environmental toxins, and sedentary lifestyles can all negatively impact their health. Fortunately, research shows that the supplementation of creatine can help them boost their overall health and wellness. Creatine is a substance that is naturally found in the skeletal muscles and brain tissue. It is involved in the production of adenosine triphosphate (ATP), which is the energy currency of the body. Besides helping athletes improve their performance, researchers have discovered that creatine supplementation offers many health benefits to older men. In this blog post, we will dive deep into the science behind creatine supplementation, its benefits, and how middle-aged men can gain from using it.
Improvement of muscle mass and strength
As men age, they begin to lose muscle mass, which can affect their quality of life. Creatine supplementation, coupled with resistance training, has been found to help them retain and build lean muscle mass. A study published in the Journal of Aging and Physical Activity, reported that 12 weeks of creatine supplementation, along with resistance training, led to an increase in muscle mass, strength, and power in middle-aged men.
Reducing inflammation
Chronic inflammation is a significant contributor to the development of various health conditions such as arthritis, cardiovascular disease, and certain cancers. Research has shown that creatine supplementation can help lower both oxidative stress and inflammation markers in various organs, including the brain, liver, and heart. By reducing inflammation, creatine can help middle-aged men protect their bodies from the effects of aging.
Enhancing cognitive function
Our cognitive abilities typically start to decline as we age. However, studies have shown that creatine supplementation can enhance brain function, including memory, mood, and executive function. A study published in the American Journal of Clinical Nutrition, found that older adults who took creatine for six weeks improved their problem-solving abilities and short-term memory.
Mitigating Age-related illness
As men age, they are at risk of developing age-related conditions such as Alzheimer’s, Parkinson’s, and type 2 diabetes. Research suggests that creatine supplementation can help mitigate these illnesses. Creatine has been found to prevent the decline in glucose tolerance and insulin sensitivity, which are both critical factors in the development of type 2 diabetes. Additionally, creatine supplementation has been found to reduce oxidative stress and inflammation in the brain, which may help prevent brain disorders like Parkinson's and Alzheimer's.
Heart health
Creatine supplementation can help middle-aged men improve their heart health. Studies have shown that creatine can lower blood pressure, reduce the thickness of the heart muscle, and improve the heart's ability to pump blood. Additionally, creatine supplementation has been found to contribute to reducing bad cholesterol, which can significantly reduce the risk of cardiovascular diseases.
Conclusion
As men age, they must take proactive steps to protect their health and wellness. Creatine supplementation offers many health benefits, including the reduction of inflammation, improvement of cognitive function, and better heart health. However, it is essential to consult a doctor or health professional before using any supplement. Users should also ensure that they source their creatine from reputable dealers and adhere to dosage recommendations. Creatine is an excellent addition to a balanced diet and exercise routine that can help middle-aged men live a healthier and more fulfilling life. So why not give it a try and see how it works for you?
Cooper R, Naclerio F, Allgrove J, Jimenez A. Creatine supplementation with specific view to exercise/sports performance: an update. J Int Soc Sports Nutr. 2012 Jul 20;9(1):33. doi: 10.1186/1550-2783-9-33. PMID: 22817979; PMCID: PMC3407788. Deminice
R, Rosa FT, Franco GS, Jordao AA, de Freitas EC. Effects of creatine supplementation on oxidative stress and inflammatory markers after repeated-sprint exercise in humans. Nutrition. 2013 Sep;29(9):1127-32. doi: 10.1016/j.nut.2013.03.003. Epub 2013 Jun 22. PMID: 23800565.
Balestrino M. Role of Creatine in the Heart: Health and Disease. Nutrients. 2021 Apr 7;13(4):1215. doi: 10.3390/nu13041215. PMID: 33917009; PMCID: PMC8067763.
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