Kreatin: Nicht nur was fürs Fitnessstudio

Creatine: Not Just for the Gym

Creatine sounds like locker rooms, protein shakes, and bench presses. Yet it's one of the most thoroughly researched supplements out there – and it's showing up in very different contexts these days. From the training room to everyday life: creatine is no longer discovered only by athletes, but by many others too.And one group stands out in particular: adults over 55.

Weißes Kreatinpulver in einem Messlöffel auf grünem Hintergrund

What actually happens in the body is refreshingly unspectacular – and that's exactly why it's so reliable.

  • Your body makes it anyway – no effort required.
  • Food adds even more, mainly from meat and fish.
  • It is stored mainly in the muscles.
  • In supplements, though, there's no meat involved: it's made synthetically, and fully vegan.

Especially interesting: Daily creatine consumption can enhance the effect of resistance training on muscle strength in adults over the age of 55. This is not speculation; the claim has been authorised in the EU since 2017, with 3 g of creatine daily and under these conditions:

  • training at least three times a week
  • over several weeks
  • at sufficient intensity
Frau trägt eine Holzkiste mit Gemüse zum Kofferraum ihres Autos

Muscle strength isn't a side note as we age

If you are strong, everyday life is easier. Creatine does not replace training.

Creatine is one of the most thoroughly studied supplements there is – yet it's still mostly linked to a very narrow audience. The research tells a different story: muscle strength matters at every stage of life, not just for twenty-somethings lifting weights in the gym. Whether you're just starting a training routine or well past 55, it's worth a second look, regardless of age.

Authorised in the EU: Creatine increases physical performance in successive bursts of short-term, high intensity exercise with a daily intake of 3 grams. Not a vague marketing claim, but one of two officially authorised claims.

Sources: EFSA Journal 2011;9(7):2303, Scientific Opinion on creatine and physical performance · Commission Implementing Regulation (EU) 2017/672 on the claim for adults over 55 · EU Register on nutrition and health claims

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