Creatine Monohydrate 60 Servings | blom LIFE

Creatine monohydrate is one of the most well-researched and effective supplements for improving physical performance and muscle health.

Creatine isn’t just for athletes or bodybuilders — growing research shows it has major benefits for healthy ageing in both women and men, especially as we get older and begin to lose muscle mass, strength, and cognitive function.

Benefits of LIFE | Creatine Monohydrate:

- Increased Strength and Power: Creatine boosts the availability of phosphocreatine in your muscles, allowing faster regeneration of ATP, the primary energy source for muscle contractions.

This translates into better performance in short, high-intensity exercises like weightlifting, sprinting, and jumping.

- Enhanced Muscle Growth:  Creatine increases muscle cell volume by drawing water into the cells, which may trigger anabolic signaling and muscle growth over time.

Studies show significantly greater lean muscle mass gains compared to training without creatine.

- Improved Exercise Performance:  Helps sustain high-intensity training longer before fatigue. 

Athletes often see 5–15% performance improvements in anaerobic activities.

- Cognitive Benefits: The brain also uses ATP for energy. Supplementing with creatine may improve mental fatigue resistance, memory and executive function, especially in sleep-deprived or vegetarian individuals, who typically have lower baseline creatine levels.

- Recovery and Injury Prevention: May reduce muscle cell damage and inflammation after intense exercise.   Can promote faster recovery between training sessions.

Some studies suggest it helps reduce muscle cramping and heat-related stress.

Why creatine monohydrate matters for ageing adults:

- Preserves Muscle Mass and Strength (Combats Sarcopenia): After age 30, adults lose 3–8% of muscle mass per decade, accelerating after 50. Creatine supplementation helps slow or reverse this muscle loss, especially when combined with resistance training. Older adults who take creatine and exercise gain more lean muscle and strength than those who train without it. This improves mobility, balance, and independence, a key for healthy ageing.

- Supports Brain Health and Cognitive Function: The brain’s energy demands rise with age, while its efficiency declines. Creatine helps replenish brain ATP, improving mental clarity, working memory, and fatigue resistance. Studies show benefits for age-related cognitive decline, especially in stressful or sleep-deprived conditions. Early research suggests creatine may offer neuroprotective effects in conditions like Parkinson’s and Alzheimer’s disease.

- Enhances Bone Health: Creatine may indirectly support bone strength by improving muscle mass and power, reducing falls and fractures. Some research suggests it may also influence bone metabolism through muscle–bone signaling.

- Boosts Energy and Reduces Fatigue: Many older adults experience low energy and exercise intolerance. Creatine helps replenish ATP more rapidly, enhancing stamina and reducing post-exercise fatigue.  May improve daily function like climbing stairs, carrying groceries, or doing everyday tasks feel easier.

- Specific Benefits for Ageing Women: Women, especially post-menopausal, face accelerated muscle and bone loss due to lower estrogen. Creatine may counteract muscle weakness and help maintain metabolic health. It can also support brain energy metabolism, potentially helping with cognitive or mood changes after menopause. Combined with resistance training, creatine helps preserve lean tissue and bone density, both crucial for long-term health.

- Specific Benefits for Ageing Men: Men experience gradual declines in testosterone and muscle protein synthesis. Creatine helps sustain muscle performance and energy levels, even as hormones decline. Can also aid in maintaining exercise drive and recovery capacity.

Safe and Well-Tolerated.   Creatine monohydrate is considered one of the safest supplements available. Long-term studies (5+ years) show no adverse effects in healthy individuals when used at recommended doses.

Dosage:

• Loading phase: Take 1 serving 4 times per day (20grams per day split into 4 doses of 5 grams each, evenly spaced, for 7 consecutive days.
• Maintenance phase: Take 1 serving of 5 grams per day for 21 consecutive days.
• Repeat cycle: Repeat the process with LOADING again followed by MAINTENANCE.
• Timing: Can be taken any time of day

Stay hydrated while using creatine.