Stay Strong New Research Backs Creatine for Aging Adults
be unfounded when healthy people take the supplement in recommended dosages. The study also found no support for the idea that creatine causes hair loss, dehydration, muscle cramping, or increased fat mass. Creatine can improve performance. Research has found that taking creatine supplements in recommended amounts benefits older adults’ musculoskeletal tone and physical performance, especially when combined with exercise. A 2019 study found that creatine can combat sarcopenia, or age- related decreases in muscle mass and strength, helping prevent falls and fractures. Use creatine as directed. Based on limited research, creatine does not appear to affect liver or kidney function negatively. However, sticking to recommended dosages is essential. Experts recommend small doses of 0.1 gram of creatine monohydrate per kilogram of body mass. This translates to 5.4 grams of creatine for a 120-pound person or 6.8 grams for one weighing 150 pounds.
What aging athlete or weekend warrior doesn’t wish for a safe nutritional supplement to improve performance and strengthen muscles and bones? A growing body of research on a popular supplement, creatine monohydrate, supports its use to preserve muscle and extend older adults’ healthy years. Studies show that when coupled with exercise, creatine can benefit men and women alike. The supplement has long had detractors who fear it will cause them to retain water, lose their hair, or cause kidney damage, but research dispels those myths. Creatine is safe. A 2021 research review shows that a widespread fear that creatine is linked to kidney dysfunction appears to
Taken together, the potential benefits of creatine suggest it is worth a try.
Slow Cooker Shredded Beef Lettuce Cups
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INGREDIENTS
DIRECTIONS
regular walks help lower blood pressure and improve circulation. Aim for 150 minutes of walking weekly to get the most physical benefits. Whether it’s a peaceful morning stroll or a sunset wind-down, getting outside at dawn or dusk can do wonders for your mind and body. So, take some time this evening to enjoy the sunset — it’s good for you!
• 1 boneless beef chuck roast (about 2 lbs) • 3 medium carrots, peeled, chopped • 2 medium sweet red peppers, chopped • 1 medium onion, chopped • 1 8-oz can unsweetened crushed pineapple, undrained • 1/2 cup reduced-sodium soy sauce • 2 tbsp packed brown sugar • 2 tbsp white vinegar • 1 garlic clove, minced • 1/2 tsp pepper • 3 tbsp cornstarch • 3 tbsp water • 24 lettuce leaves for serving
1. In 4- or 5-quart slow cooker, combine roast, carrots, peppers, and onion. 2. In small bowl, stir together the next 6 ingredients; pour over roast. 3. Cover and cook on low for 6–8 hours. Remove roast, let cool slightly, then shred. 4. Skim fat from cooking juices, then transfer juices and vegetables to a small saucepan; bring to a boil over high heat. 5. In a small bowl, combine cornstarch and water, stir mixture into juices, and cook 3–4 minutes until sauce is thickened. 6. Return beef, sauce, and vegetables to slow cooker; cook for 10–15 minutes. 7. Serve beef in lettuce leaves.
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