⛳ Still Think Supplements are for Gym Rats? Tell That to the 70-Year-Old Out-Driving You.
Mention creatine in the clubhouse and you’ll see eyes roll.
“Isn’t that for bodybuilders?” They’ll joke, sipping an energy drink (or Coors) that does nothing for their game.
That’s the myth. And it’s holding you back.
Because while everyone’s chasing the latest swing fix, new club, grip change, or YouTube video…
The real performance upgrade is in your cells.
Golf isn’t like basketball, football, or baseball. It’s really an endurance sport. Yet, disguised as elegance.
Four hours on foot. Dozens of full swings. Nonstop focus. It’s about muscular, mental, and cellular stamina.
And the molecule that powers it all is the same one gym rats have been hoarding for decades…
Only now, scientists (and golfers) realize they’ve been accidentally sitting on one of the most potent strength, (and longevity) tools ever discovered.
Because when your cells are charged, you’ll likely add 10-20mph of swing speed, add 10-30 yards of accurate distances, recovering faster, and soon, shave 4-7 strokes (or more) off your scorecard.
Let’s look at the research…
⛳ Closest Thing to a Time-Machine for Golfers Over 50.
In Munich, researchers studying aging mice noticed something odd.
When they added creatine to the animals’ diets, their lifespans stretched 9% longer.
Not from diet tweaks or exercise, but just from giving their cells more energy to work with.
Except the mice didn’t just live longer. They stayed sharper!
Why? Their brains showed less oxidative damage.
Their muscles stayed active, coordinated, and strong too. Of course.
“But those are mice.” You might say.
Yes. But all that science stuff works for us golfers too…
A landmark 2024 study in Lifestyle Genomics, led by Dr. Sergej Ostojic and Ivana Kavecan, found that older adults with higher creatine intake scored younger on DNA aging clocks.
“Higher dietary creatine intake is linked to reduced biological age acceleration and mortality risk as estimated by epigenetic biomarkers.”
Not bad, right? They add: “Each additional gram of creatine consumed per day was associated with an estimated decrease of 1.00 to 1.08 points in biological age scores derived from DNA methylation.”
Creatine is probably the most studied supplement out there.
There have been over 680 clinical trials on creatine supplementation in humans, with recent comprehensive reviews listing around 685 human clinical trials as of 2025.
Not to mention, a recent position paper by the International Society for Sports, concluded that creatine is a safe intervention for aging adults. (more on its safety below)
⛳ Texas A&M Just Proved Why “Creatine isn’t Just for Athletes”
Texas A&M’s Dr. Richard Kreider, one of the world’s top experts on creatine, has spent thirty years studying it.
His verdict:
“Creatine isn’t just for athletes. It’s for everyone who wants to protect their muscles, brain, and longevity.”
Our bodies make about a gram of creatine a day. But experts like Dr. Richard Kreider say most adults need two to four more to stay fully topped up. Especially after 40, when muscle energy and recovery start to lag.
How can you tell if you might want to try creatine?
The drive that falls ten yards short of last season.
The 7-iron that used to fly 155 now dies at 145.
The brain fog that creeps in on hole 13. The one where you start second-guessing reads.
The chip you know how to hit… but your hands arrive a split-second late.
The lag putt that comes up three feet short. Not because you misread it, but because your brain and body aren’t aligning like they used to.
The duffed wedge because your lower body stalls through impact.
The stiffness in your rotation that robs you of clubhead speed.
The round drains you instead of energizing you.
So should you try it? Will it actually help you flush your hybrids and fairway woods and eliminate fat chips and thin pitches around the green?
⛳ Rory Uses It. So it’s good, right?
Rory McIlroy mentioned adding creatine to his routine to help him keep intensity high through marathon practice weeks.
Ben Griffin mentioned using creatine but I think there’s more to that story.
But others like using creatine, a lot.
Now, I’m not a doctor, and of course, this isn’t medical advice. But if you look on Reddit Golf, r/golf, weekend players love it.
“I use it before my round and at the turn — love it.”
“It keeps me sharper on the back nine.”
“I started taking 4 grams a day — better recovery, less fog.”
Even a small daily dose, around 3–5 grams, can make a difference:
More carry without swinging harder
Sharper focus late in the round
Faster recovery between 18s — or 36-hole weekends
Less post-round soreness and stiffness
Better tempo and decision-making under pressure
Think of it as the extra gear you don’t feel until you need it.
And don’t worry, creatine won’t make you force shots and swing harder. Instead, it keeps your legs under you, your grip steady, and your brain locked in when everyone else is running on fumes.
So, is creatine safe?
⛳Cheapest (and Safest) Extra Yards and Years You’ll Ever Buy.
Absolutely. No matter your age.
A landmark review in the Journal of Clinical Medicine (Candow et al., 2019) called the loss of muscle and strength as we age a “multifactorial disease” tied to changes in muscle fibers, neuromuscular function, hormones, and low-grade inflammation.
The medical term is sarcopenia.
The point is, resistance training is the most effective lifestyle intervention to counter it. Creatine amplifies those gains.
According to that same review, “creatine supplementation increases aging muscle mass and strength, possibly by influencing high-energy phosphate metabolism, muscle protein kinetics, and growth factors.” It may also improve bone mineral density, lower the risk of falls, and even buffer inflammation during physical stress. All while showing no harm to the liver or kidneys.
In fact, the authors reported that “creatine does not appear to jeopardize liver or kidney function or lead to cytotoxicity in aging adults,” and that “long-term supplementation in aging adults and patients with Parkinson’s or diabetes showed no detrimental effects on renal or hepatic function.” (Journal of Clinical Medicine, Vol. 8, 2019).
So yes. Creatine is 100% safe. And it starts with small habits that protect our energy from the inside out.
A scoop of creatine (or a few capsules) isn’t about out-driving our friends or chasing swing speed. I mean, it could be…
It’s about staying centered over the ball, our contact crisp, and our minds sharp. And of course, the occasional bombs off the tee.
⛳ You Can’t Buy a New Back Nine… or Can You?
You don’t need 20 grams a day. You don’t need a lab.
But you might want to consider trying it. Give it 30 days. No cycles, no side effects, no needles.
I’ll bet you’ll notice some big positive changes quickly.
Your focus lasts deeper into the round.
Your clubface control will improve for predictable, penetrating ball flight.
You’ll have more fun on the course.
honestly, those improvement are just the start.
Creatine can keep you strong today, steady, and sharp, but for your future something totally different…
The same cellular power that helps you strike it pure and finish strong is what scientists now link to slower biological aging, healthier muscles and bones, and even longer lifespan.
Like we say here at Golf Longevity, you’ll add yards to your drives, and years to your game.
Personally, I use EFX Sports’ Kre-Alkalyn EFX. Been using it for years.
I’m not a sponsor, and I don’t get paid by them. (hint hint, hey EFX!)
They’re easy to swallow. No mixing or spilling spoonfuls of powder on the counter.
I take 3 with my morning coffee. And take another 3 capsules 1-2 times later in the day.
⛳ Where to learn more?
If you care about adding ten to twenty years to your swing (and your life), Golf Longevity is for you.
Every week, you’ll get clear, proven ways to:
Add yards of carry without grinding on the range
Build leg and core strength that keeps you steady on every swing
Sharpen focus and reaction time when pressure mounts on the back nine
Use longevity science and supplements to recover faster and play pain-free
Understand real performance data, simplified for everyday golfers
👉 Subscribe for free and join golfers in their 40s, 50s, 60s, even 70s and 80s… who are hitting it cleaner, adding 10-30 yards, and proving age is just another number on the scorecard.
🧩 In Case You Missed It
(Coming soon — links to other editions and bonus resources)