I’ve had an on/off relationship with creatine for years. In my early twenties I hit the gym more than I rode my bike and wanted to get bigger. Creatine was my supplement. When I started in triathlon I didn’t think I needed it as an endurance athlete. Then I heard about the power benefits and started taking it again but after gaining a couple of pounds, I stopped (turns out I shouldn’t have worried about this. Keep reading to find out why!)

But after my recent conversation with neuroscientist Dr. Tommy Wood, I've completely changed my tune, again. Turns out, creatine might be one of the most misunderstood supplements on the planet. And for those of us over 50 who are serious about both performance and long-term health, it deserves a proper look.

Here's what I learned that completely shifted my perspective on this remarkable compound.

The Most Studied Supplement You've Never Considered

First things first - creatine isn't some dodgy chemical cooked up in a lab. We make it naturally in our bodies from amino acids glycine, arginine and methionine. In fact, creatine production is the most methylation-demanding process in the body. It's also found naturally in food - if you're eating a couple of tins of sardines or mackerel, you're getting several grams of creatine.

"The amounts that we're talking about, it is possible to get that from the diet," Tommy explained. "If you are eating two or three kilos of fish and meat a day, which I have done, you're getting that amount of creatine."

This is why creatine has such an incredible safety profile. We're not talking about mega-doses of something foreign to the body. We're talking about topping up something we already make and consume naturally.

The research backing creatine is staggering. It's literally the most studied supplement in the world, with decades of research showing consistent benefits and virtually no side effects for healthy individuals.

Beyond the Biceps: Why Endurance Athletes Should Care

Now, I know what you're thinking. "Simon, I'm not trying to bench press a double my bodyweight. I just want to swim, bike, and run faster for longer."

Here's the thing - even as endurance athletes, we need power. Think about it:

• That final kick to the finish line
• Powering up a steep climb on the bike
• Bridging a gap in a group ride
• Getting out of the water quickly at the end of a swim

Every one of these moments relies on your ATP-PC system - the same energy system that creatine supports. And as we get older, we naturally lose those fast-twitch muscle fibres that give us that explosive power. We can't reverse that completely, but creatine can help us perform better when we're training and using those systems.

"If you perform you do any kind of sport that requires sprints, bursts of activity, strength or power, then creatine supplementation... on average, it improves physical performance in that area," Tommy told me.

But here's where it gets really interesting for us endurance types - the cognitive benefits.

The Brain-Boosting Benefits Nobody Talks About

This is where creatine gets fascinating for those of us focused on longevity and brain health. Tommy shared research showing that creatine can overcome some of the negative effects of sleep deprivation on cognitive function. They've done brain scans proving this works by improving energy production in the brain.

Think about those long training days when you're mentally fatigued. Or traveling across time zones for races. Or just the general cognitive demands of balancing training with work and family life. Creatine might be the edge you didn't know you needed.

The memory benefits are particularly compelling as we age. "Later in life, when you look at the randomised controlled trials... as people get older, creatine seems to be more beneficial, especially if they've already noticed some cognitive deficits, and it particularly improves memory," Tommy explained.

For women going through perimenopause and menopause, the benefits might be even more pronounced. There's emerging research showing creatine can help with brain fog - that frustrating mental cloudiness that many women experience during hormonal transitions.

Listen to the podcast with Dr Tommy Wood

The Weight Gain Myth, Busted

Let's address the elephant in the room - the fear of weight gain. Yes, some people do see a slight increase in weight when they start taking creatine. But here's what's actually happening:

"This is improved muscular cellular hydration," Tommy explained. "So creatine is largely going into the muscles, that brings in water with it, and so those muscle cells are now better hydrated."

This isn't bloating or fat gain. Your muscle cells are becoming better hydrated, which is actually a good thing for performance and recovery. We're talking about maybe a pound or two at most, and it's functional weight that's helping your muscles work better.

How to Use It Properly

The beauty of creatine is its simplicity. Forget the complicated loading protocols you might have read about - they were based on limited research supplies, not optimal dosing.

Tommy's recommendations are straightforward:

• How much: 5-10 grams daily (scale with body weight)
• When: Doesn't matter - just be consistent
• What type: Creatine monohydrate, preferably CreaPure
• Loading: Not necessary - just take the same amount daily

"You don't need to do a loading dose, and you don't need to cycle it," Tommy assured me. "It's a natural compound. It's in the diet every day. We make it every day. Taking it doesn't decrease endogenous production."

The only people who should avoid creatine are those with kidney problems, since creatine breaks down into creatinine, which needs to be filtered by the kidneys.

One heads up - if you start taking creatine, your creatinine levels (a marker doctors use to assess kidney function) will go up. This is normal and doesn't indicate kidney problems. Tommy actually had to argue with doctors about this when he was hospitalised for a snake bite in Costa Rica!

The Longevity Angle

Here's what really sold me on creatine - it's not just about performance today, it's about maintaining function as we age. The research shows that creatine becomes more beneficial as we get older, particularly for memory and cognitive function.

We know that high-intensity training becomes increasingly important as we age to maintain muscle mass and bone density. Creatine supports that training by helping us perform better during those crucial interval sessions and strength workouts.

There's also emerging research on creatine and bone health, particularly in post-menopausal women. When combined with resistance training, creatine appears to provide additional benefits for bone quality.

The Bottom Line for Endurance Athletes Over 50

Creatine isn't just for the gym bros anymore. It's a well-researched, safe, and potentially beneficial supplement for endurance athletes who want to:

• Support high-intensity training efforts
• Maintain cognitive function as they age
• Recover better from training stress
• Protect against the effects of sleep deprivation and travel

At 5-10 grams daily, it's also incredibly affordable - probably less than your monthly coffee budget.

The question isn't whether creatine is safe or effective - the research is crystal clear on both counts. The question is whether the potential benefits align with your goals.

For me, at 61, supporting both my physical performance and cognitive function for the decades ahead is a no-brainer. Creatine has earned a permanent spot in my supplement routine.

What about you? Are you ready to look beyond the bodybuilding stereotypes and consider what this remarkable supplement might do for your performance and longevity?

Let me know what your experiences of using creatine are. If you are just starting, please keep me posted on your progress.

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