Are You Taking Creatine the Wrong Way? What Ben Azadi Says Adults Over 40 Should Know

Creatine Is Not Just for Bodybuilders

Creatine has long been marketed as a gym supplement for bodybuilders, athletes, and people trying to build muscle. In a recent video, health educator Ben Azadi argues that this narrow view has caused many adults, especially those over 40, to overlook creatine’s broader role in energy, metabolism, brain function, and healthy aging.

One of his central claims is that creatine should not be viewed only as a muscle-building supplement. As Azadi puts it, “Creatine is not a muscle supplement. Not really. Creatine is a cellular energy compound.”

That distinction matters. Creatine helps support ATP, which is often described as the body’s cellular energy currency. ATP is used by muscles, the brain, the heart, the immune system, and the mitochondria inside your cells. In other words, creatine is not only about bigger lifts in the gym. It may also play a role in energy production, recovery, brain performance, and maintaining muscle as we age.

Why Adults Over 40 May Need to Pay More Attention to Creatine

Azadi’s message is especially focused on adults over 40. He explains that as we age, muscle mass, mitochondrial output, and natural creatine stores may decline. He connects this to issues many people start noticing in midlife, including slower recovery, weaker workouts, lower energy, brain fog, and stubborn body composition changes.

In the video, he describes this as more than just “getting older.” His claim is that, for many people, it is better understood as a cellular energy issue.

One of the strongest lines from the video is: “Your metabolism after 40 isn’t broken, it’s just underpowered.”

From this perspective, creatine is not being promoted as a magic solution. Instead, Azadi presents it as a tool that may help support the body’s energy systems, especially when paired with strength training, good nutrition, hydration, and consistent daily use.

The Big Mistake: Taking Creatine Without the Right Conditions

The main argument of the video is not that creatine does not work. In fact, Azadi repeatedly says the opposite. His concern is that many people may be taking creatine in a way that limits how well their body uses it.

He explains that creatine needs to enter muscle cells through a transporter system, and that this transporter is sodium-dependent. In his words, “The transporter that carries creatine into your muscle is sodium dependent.”

This is where hydration, electrolytes, sodium, food intake, and timing come in.

According to Azadi, many people take creatine first thing in the morning with plain water, while fasted, mildly dehydrated, and low in electrolytes. Others take it right after a hard workout or sauna session, when they may have just lost sodium and fluids through sweat. His claim is that this may make it harder for creatine to get into the cells efficiently.

He summarizes the issue bluntly: “Insulin and sodium are what open the door. Without them, you’re knocking on a locked door.”

Should You Take Creatine With Carbs?

Azadi discusses older research suggesting that creatine uptake can be improved when taken with carbohydrates because of the insulin response. He refers to studies where creatine taken with carbohydrates led to greater muscle creatine retention compared with creatine taken in plain water.

However, he also makes an important clarification for people who follow low-carb, keto, or carnivore-style diets. He says you do not necessarily need to take creatine with carbohydrates, but you should pay attention to electrolytes and sodium.

His practical point is that creatine may work better when taken in a hydrated state, with food and/or electrolytes, rather than completely fasted with plain water.

A simple approach may be:

• Take creatine with a meal
• Include some protein and possibly some carbohydrates
• Use electrolytes or a pinch of quality salt if appropriate
• Hydrate before taking creatine
• Be consistent every day

Creatine, Metabolism, and Fat Loss

Azadi is careful to say that creatine is not a stimulant-style fat burner. It does not work like caffeine, and it should not be presented as a quick-fix weight loss supplement.

As he says in the video: “I’m not telling you creatine is a magic fat burner. It’s not.”

Instead, his argument is that creatine may indirectly support body composition by improving cellular energy, training performance, recovery, glucose handling, and lean muscle maintenance. In the video, he discusses research connecting creatine with improved fat mass outcomes when combined with resistance training, as well as research on creatine’s role in metabolically active fat tissue.

His core message is that better cellular energy may support better metabolic function. He puts it this way: “You need cellular energy to burn body fat.”

For adults over 40, this can be an important concept. Fat loss is not only about eating less. Muscle mass, mitochondrial function, sleep, blood sugar regulation, protein intake, movement, stress, and recovery all matter. Creatine may support some of those foundations, especially when used consistently alongside strength training and a nutrient-dense diet.

Creatine and Brain Energy

Another major point Azadi makes is that creatine is not only stored in muscle. While most creatine is found in muscle tissue, smaller amounts are also found in the brain, heart, and nervous system.

This is part of why creatine has become more interesting in conversations around cognitive health, aging, fatigue, and brain energy.

Azadi claims that creatine may be especially useful during periods of low energy demand, sleep deprivation, or aging-related decline in cellular energy. He also references research looking at creatine and cognition, including studies involving older adults and mild cognitive impairment.

For customers interested in brain health, this does not mean creatine should be viewed as a cure or treatment. But it does suggest that creatine may have a broader role than many people realize.

Common Creatine Mistakes Ben Azadi Highlights

Azadi lists several common mistakes that may reduce the benefits people get from creatine.

1. Taking It Fasted With Plain Water

He argues that taking creatine first thing in the morning with only water may not be ideal for everyone, especially if you are dehydrated or low in sodium after sleeping.

2. Taking It After Heavy Sweating Without Rehydrating

After a hard workout, sauna, or hot day, the body may need fluids and electrolytes first. Azadi recommends rehydrating before taking creatine, not after.

3. Using Low-Quality Creatine

He cautions against poorly processed creatine products and recommends choosing a clean, micronized creatine monohydrate that dissolves well and is third-party tested when possible.

4. Ignoring Electrolytes

Since sodium plays a role in creatine transport, Azadi emphasizes the importance of electrolytes, especially for people who sweat, exercise, eat low-carb, or drink a lot of coffee.

5. Being Inconsistent

Creatine does not work like caffeine. It works by gradually saturating muscle creatine stores over time. Azadi recommends daily use rather than taking it randomly.

As he says: “Creatine is not caffeine. It doesn’t work in 20 minutes.”

Ben Azadi’s Suggested Creatine Protocol

Based on his video, Azadi’s simple protocol is:

• Take 5g creatine per day
• Use it every day consistently
• Take it with food when possible
• Hydrate before taking it
• Consider electrolytes or a pinch of quality salt
• Rehydrate first after workouts or sauna sessions
• Choose a clean, micronized creatine monohydrate
• Give it at least 2 to 4 weeks of consistent use

His summary is simple: “Five grams a day with food, hydrated, electrolytes every day. Boring, but effective.”

Our Take at Optimize Nutrition

Creatine is one of the most researched supplements available, and it is no longer just a product for bodybuilders. It may be useful for athletes, active adults, older adults, and anyone looking to support strength, recovery, lean muscle, and cellular energy.

At Optimize Nutrition, we generally recommend looking for:

• Creatine monohydrate
• A clean formula without unnecessary fillers
• Good mixability
• Third-party testing when available
• Consistent daily use
• Proper hydration and electrolyte support

For many customers, the biggest issue is not whether creatine works. It is whether they are taking it consistently and pairing it with the right lifestyle habits.

Creatine works best when combined with resistance training, enough dietary protein, proper hydration, sleep, and a balanced diet. If you are over 40, active, or trying to maintain muscle and energy, creatine may be worth considering as part of your daily routine.

Final Thoughts

Ben Azadi’s main message is that creatine should be taken more seriously as a cellular energy and healthy aging supplement, not just a gym product. He argues that many people may not get the full benefit because they take it dehydrated, without food, without electrolytes, or inconsistently.

The key takeaway is simple: creatine may be more effective when your body is hydrated, nourished, and supported with enough sodium and electrolytes.

Or, as Azadi says, “Keep your cells charged.”

Disclaimer:
This article is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. Supplement needs vary by individual. Always read product labels and consult a qualified healthcare professional before starting any new supplement, especially if you are pregnant, nursing, taking medication, have kidney disease, have a medical condition, or are unsure whether creatine is appropriate for you.