Breaking Aging Limits: Why Female Triathletes Over 40 Should Consider Creatine

In 2018, at 41 years old, I was at a personal fitness high. I had qualified to represent Team USA at the World Multisport Championships in Odense, Denmark for duathlon. I was running 6:30-minute miles with ease, holding 21 mph on the bike, and lifting what I thought were heavy weights. I felt strong, fast, and in control.

Then COVID hit.

Like many athletes, my race calendar disappeared, and over the next couple of years, so did some of my fitness. When I decided in 2023 to refocus my training, I expected a bit of rust—but I wasn’t prepared for the storm that followed. Suddenly I was dealing with wildly uncontrolled periods, sleepless nights, severe hot flashes that forced wardrobe changes multiple times a day and night, and—perhaps most frustrating of all—a body that just wouldn’t recover like it used to.

Eventually, I realized I had entered perimenopause.

With that knowledge came change. I began small: limiting screen time before bed, swapping hot coffee for cold fluids in the afternoon, cutting back from four cups of coffee to two, and dialing back processed sugar. Blood work revealed deeper needs—vitamin D, K, B vitamins, and some other stuff I wasn’t ready for.

Even then, the progress was slow—then, I connected with Midi Health, a platform focused specifically on women’s health, and they really know their stuff for women over 40. With their guidance, I added hormone therapy. The combination of lifestyle changes, targeted supplements (omega-3s, iodine in addition to vitamin D, K and a B multivitamin), and HRT was a turning point, but still something was missing. My hot flashes were nearly gone, my brain fog had lifted and the sun was shining through, but I was still sluggish in my training and needed more recovery than ever before. It wasn’t until I added in the BCAA's and creatine as daily supplements that I noticed improvements in my fitness, not just my overall health.

Today, I’m back to running 6:45 miles, biking at 21 mph, and lifting heavier than ever—165-pound back squats and 190-pound deadlifts—at 120 pounds and 19% body fat. And I’m here to say this: creatine was one of the quiet powerhouses in my return to sport.

Triathlon, Aging, and the Female Physiology

According to the Endurance Sports Participant Study by Eventbrite (2014), participation in endurance sports is growing among women, particularly those between 35 and 54. For us triathletes, who juggle the demands of swim, bike, and run, aging brings unique challenges: reduced muscle mass, slower recovery, and fluctuating hormones. These factors make strategic supplementation not just helpful—but potentially essential.

Enter creatine, a supplement long misunderstood as a muscle-builder for male weightlifters. New research suggests it could be just as beneficial—if not more so—for female endurance athletes, especially those tackling the physical and mental rigors of triathlon in their 40s and beyond.

Creatine is More Than a Muscle Builder

Creatine has been pigeonholed as a gym supplement, but the science paints a much broader picture. Studies by Cooper et al. (2012) and Buford et al. (2007) highlight creatine’s role in improving energy metabolism, muscle function, and high-intensity performance. For triathletes—who regularly push through hard intervals and long endurance sessions—these benefits are directly applicable.

But there’s more: Candow et al. (2023) and Rae et al. (2003) connect creatine to brain health, improved memory, and cognitive resilience. That’s especially relevant in triathlon, where focus, pacing strategy, and mental stamina are just as important as physical strength.

Endurance Performance and Creatine

One reason endurance athletes have avoided creatine is the fear of water retention or unnecessary weight gain. But recent studies are challenging that notion.

• The 2023 meta-analysis by Fernández-Landa et al. shows that creatine supplementation enhances endurance performance, especially by improving time to exhaustion and training capacity in already fit individuals.
  
  

• Gras et al. (2021) also found improvements in VO₂ max—a key indicator of aerobic fitness and a cornerstone metric for triathletes.
  
  

These findings are particularly valuable for older women, who may face natural declines in muscle power and mitochondrial function. Creatine can support both, allowing triathletes to maintain intensity in training and efficiency on race day.

Debunking the Myths of Hydration, Cramps, and Safety

Many triathletes have heard myths: creatine causes bloating, cramps, or even kidney issues. However:

• Dalbo et al. (2008) and Lopez et al. (2009) found no evidence linking creatine to dehydration or heat-related performance issues—even in endurance conditions.
  
  

• Long-term studies, such as those by Kreider et al. (2017) and Poortmans & Francaux (2000), affirm creatine’s safety, including in older adults, when taken at recommended doses.
  
  

As for the “bulkiness” myth? While creatine does increase intracellular water in muscle, this doesn’t translate to bloating or mass gain in endurance athletes. In fact, this extra hydration may support thermoregulation—a bonus during hot races or long bricks.

What About Women Specifically?

Historically, most supplement research has focused on young men. But that's changing. As Antonia et al. (2021) note, many outdated creatine misconceptions are rooted in research that didn’t include women.

Emerging data shows creatine may offer unique benefits for women, particularly those in perimenopause or menopause. Hormonal shifts impact both muscle and brain function—areas where creatine can offer meaningful support. Bemben & Lamont (2005) suggest creatine may enhance neuromuscular performance during aging—a crucial edge for any triathlete facing the grind of multiple disciplines.

Practical Guidelines for Female Triathletes Over 40

If you're a woman over 40 training for triathlons or other endurance events and considering creatine, here’s what science recommends:

1. Start with 3–5 grams per day: No need for loading phases. Just a small, consistent daily dose.
   
   

2. Stay hydrated: Standard triathlon/endurance sport hydration practices apply, but creatine doesn’t require extra precautions.
   
   

3. Be consistent: Benefits accrue over time, so daily use (not just around races) is key.
   
   

4. Pair it with strength and interval training: Creatine shines when combined with demanding workouts—just like the ones in your training plan.
   
   

Fueling the Next Chapter of Your Over 40 Body

For the growing community of female triathletes over 40, creatine supplementation offers a compelling, science-backed way to optimize training, enhance recovery, and support long-term brain and muscle health. It’s not about chasing youth—it’s about powerfully supporting the body and brain through smart, intentional fueling.

If you need actual results, look at mine. Remember I mentioned I have declining brain function, weakness, increased need for recovery, and after adding in a consistent 5g of creatine, daily, for about 2 months I really started to feel the difference.

Triathlon is as much about resilience as it is speed—and creatine may just be another tool in your endurance toolkit, helping you push longer, recover faster, and stay sharp from swim start to finish line.

1. Eventbrite Report. (2014). Endurance Sports Participant Study. Retrieved from https://eventbrite-s3.s3.amazonaws.com/marketing/britepapers/Endurance_Report_Survey.pdf

2. Cooper, R., et al. (2012, July 20). Creatine supplementation with specific view to exercise/sports performance: an update. Retrieved from https://pubmed.ncbi.nlm.nih.gov/22817979/

3. Buford, T., et al. (2007, August 30). International Society of Sports Nutrition position stand: creatine supplementation and exercise. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2048496/

4. Candow, D., et al. (2023, June 27). “Heads Up” for Creatine Supplementation and its Potential Applications for Brain Health and Function. Retrieved from https://pubmed.ncbi.nlm.nih.gov/37368234/

5. Rae, C., Digney, A., McEwan, S., & Bates, T. (2003, October 22). Oral creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trial. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1691485/

6. Fernández-Landa, J. et al. (2023, May). Effects of Creatine Monohydrate on Endurance Performance in a Trained Population: A Systematic Review and Meta-analysis. Retrieved from https://pubmed.ncbi.nlm.nih.gov/36877404/

7. Gras, D., et al. (2021, December 3). Creatine supplementation and VO2max: a systematic review and meta-analysis. Retrieved from https://pubmed.ncbi.nlm.nih.gov/34859731/

8. Dalbo, V. et al. (2008, July). Putting to rest the myth of creatine supplementation leading to muscle cramps and dehydration. Retrieved from https://pubmed.ncbi.nlm.nih.gov/18184753/

9. Lopez, R., et al. (2009, April). Does Creatine Supplementation Hinder Exercise Heat Tolerance or Hydration Status? A Systematic Review With Meta-Analyses. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2657025/

10. Kreider, R., et al. (2017, June). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Retrieved from https://pubmed.ncbi.nlm.nih.gov/28615996/

11. Poortmans, J. & Francaux, M. (2000, September). Adverse effects of creatine supplementation: fact or fiction? Retrieved from https://pubmed.ncbi.nlm.nih.gov/10999421/

12. Antonia, J., et al. (2021, February).Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? Retrieved from https://pubmed.ncbi.nlm.nih.gov/33557850/

13. Bemben, M. & Lamont, H. (2005). Creatine supplementation and exercise

performance: recent findings. Retrieved from

            https://pubmed.ncbi.nlm.nih.gov/15707376/

Hot Flashes and Hot Miles: Heat Acclimation for the Endurance Athlete Over 40

 Two short summers ago, I discovered that my body had apparently decided it was a portable furnace. Bedtime became a nightly inferno. I’d overheat so badly I had to change clothes multiple times a night and sleep on ice packs like some sweaty, menopausal snow leopard.

But it didn’t stop there. My waking hours joined the heat wave party. Midday “heat storms” left me drenched, drained, and sometimes skipping training altogether—not because I was lazy, but because I felt like my core temp was sponsored by a dying star.  At one point, even my scent changed. Yes, ladies, it can happen: when estrogen levels plummet and testosterone doesn’t follow suit, you may find yourself with the aroma of a gym sock in a hockey bag.

One day, after pushing through a CrossFit workout, I came home… ripe. My 14-year-old cat, normally a loyal shadow, sniffed me, gave me the “what-fresh-hell-is-this” face—ears back, lip curled—and didn’t want her normal cuddles. That was my wake-up call. It was time for change.

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🔥 The Heat Is On: Why Acclimating Matters

So what’s happening to our bodies after 40—and why is the heat so pronounced?

• Aging slows our cooling system: We sweat less efficiently, and our bodies don’t regulate internal temp as fast as it used to.
  
  

• Estrogen is peace-ing out: Hormonal decline means reduced blood flow to the skin, impairing our ability to shed heat.
  
  

• Hot flashes and heat training don’t mix well: Surprise sweat attacks mess with consistency and motivation.
  
  

• Dehydration risk rises: The thirst signal weakens, and fluid absorption slows—this can tank performance and recovery.
  
  

• Recovery time increases: The older we get, the more our bodies need smart recovery—add heat, and it’s going to take longer.
  
  

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🧠 Smart Strategies for Training in Heat, with Changing Hormones

Here’s how to train with the heat instead of fighting it like a gladiator in a sauna.

1. Start Small and Progress Slowly

• Begin with either shorter bouts or lower intensity workouts during the adaptation phase when training in the heat of the day.
  
  

• Build up slowly over 14 days or more—your body needs time to adapt.
  
  

2. Hydrate Like It’s Your Job

• Aim to drink before you're thirsty. Carry a bottle around with you
  
  

• Use electrolytes. An example of a workout up to 90 minutes: Start with a sodium solution of 250 mg combined with 4 grams of carbohydrate plus potassium, magnesium and calcium. This will help shuttle water through the intestines into the vessels better than over the counter drinks mixes that have a higher carb solution,  above 3.5% is considered high. The above example can be as simple as 1/16th tsp of salt with 1 tsp of maple syrup in 16 ounces of water. 

• Pro tip: Most sports drinks are too concentrated with sugar to allow the water to be absorbed. Make sure if you like to drink your calories, you ALSO have a bottle with just electrolytes. 

• Post-menopausal women may need to monitor sodium loss more closely, especially if you’re a salty sweater. Meaning you may need more salt than this suggestion. To find out what you need you can take a sweat test.
  
  
  

3. Pre-Cool Before You Boil

• Use ice towels, frozen water bottles down your sports bra, or a chilly drink before workouts.
  
  

• Wear loose, light-colored gear. Tight black leggings at noon? Bold choice. Regretful one possibly. Having the ability for air to flow will allow cooling to happen better.
  
  

• Pro hack: Toss your bandana or handheld water bottle in the freezer before you head out.
  
  

4. Time It Right

• In the beginning, Train early or late—before the sun reaches “surface of Mercury” levels.
  
  

• Save the heat training for your zone 2 and 3 levels of output. You’re trying to build resilience right now.
  
  
  

5. Know Your Limits, And Your Laundry Threshold

• If your heart rate is unusually high for extended periods of time, or you feel lightheaded, cut it short.
  
  

• Be mindful of warning signs: chills, goosebumps, nausea, dizziness, the feeling you’re on a tilt-a-whirl while out at sea.

• Beta-alanine can be used by women in the menopause transition who suffer hot flashes. A dose of beta-alanine, which helps open your blood vessels, before you head out can help ward them off and help your body shuttle blood where it needs to go to keep you cool. The typical recommended dose is 4 to 6 grams. Some people get pins and needles sensations at the higher end of that recommended dose. So start low.

• Don't forget sunscreen - sunburn reduces your skin's ability to cool you.

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💪 Final Words for Keeping Your Sanity while your body and the environment is on fire

So yes, it’s hot. You’re hot. Your cat is concerned. But here’s the thing: you’re not broken—you just have to be more aware and focussed on your adaptation period—especially when your body is behaving like it’s throwing its own climate protest.

Acclimating to heat in your 40s and beyond isn’t just about training harder; it’s about training smarter. It's about honoring your hormones, acknowledging your changing  physiology, and using all the tools at your disposal.

Whether you’re building up for a summer race, chasing PRs, or just trying to stay consistent through another menopausal monsoon, remember: your body isn’t fighting you. It’s talking to you. And now, you know how to listen.

So hydrate, layer smart, pack that ice bandana, and keep showing up. Because while hot flashes might come and go, I want your ability to train and enjoy fitness to stay.

The Power of Consistency: Training Smarter After 40

 At some point after 40, many of us discover that training doesn’t feel quite like it used to. Maybe recovery takes longer. Maybe life feels fuller—more responsibilities, less time. But for female endurance athletes (and the men training alongside them), one truth becomes increasingly clear: consistency matters more than ever.

It’s no longer about pushing harder—it’s about showing up, again and again. Consistency is what builds long-term strength and durability. It helps you stay injury-free, maintain your motivation, and keep moving toward your goals, even when life pulls at you from every direction. It’s the quiet, steady force that carries you across the finish line—not just of races, but of decades of active living.

And yet, staying consistent can feel anything but easy.

This post is important to me because, over the past six months, I’ve fallen off my regular training schedule—and it’s been a fight to get back into a routine that feels good. I want to share why consistency becomes even more critical after 40, what tends to get in the way, and—most importantly—how to create a routine that supports your athletic life now and into the years ahead.

As I discussed in my last blog, Over 40 and Feeling Sore, there are real hurdles that come with this phase of life—especially for women. Hormone levels don’t just dip; they plunge. While men experience a gradual hormonal decline over several decades, women often fall off a cliff. And these shifting hormones impact everything from energy and sleep to recovery and mood.

Remember when you could take a month off training in your 20s or 30s, then jump right back in without much issue? Try that now, and your body might rebel. Injury risk skyrockets. Recovery drags. That “quick restart” might take weeks—or months—just to undo.

For me, the tipping point was menopause. My perimenopause experience wasn’t terrible—I had hot flashes, poor sleep, and some brain fog—but once I crossed that 12-month mark, everything intensified. Symptoms hit harder. Sleep quality tanked. Fatigue took over. Meanwhile, my business was growing rapidly, and I wasn’t managing my time well. Training took a backseat.

That break from exercise led to a downward spiral—body pain, stiffness, a rising resting heart rate, falling HRV (heart rate variability), and a noticeable dip in my general sense of well-being. And yet, I knew the antidote wasn’t intensity. It was consistency.

Why Consistency Beats Intensity After 40

When you're over 40, it's tempting to think you can "make up" for lost time with a few hard sessions. But the truth is, intensity without consistency is a fast track to burnout, injury, or complete derailment. At this stage in life, our bodies simply don’t bounce back the way they used to—and that’s not a sign of weakness. It’s biology.

Consistency builds resilience. Training regularly—even if the sessions are shorter or less intense—keeps your body in a rhythm. Your joints stay lubricated, muscles stay engaged, and cardiovascular fitness stays within reach. It's like tending a garden—pull a few weeds every day, and your plants thrive. Ignore it for a week, and suddenly the jungle fights back.

Intensity demands recovery—and that recovery takes longer now. A tough interval session or long run can leave you wiped for days if your hormonal and nervous systems are already under strain. Cortisol, our stress hormone, tends to stay elevated longer as we age, especially in women navigating perimenopause and menopause. Add in poor sleep, emotional stress, and life obligations, and your body simply doesn’t process stress the same way it once did.

What’s sustainable is what works. The workouts that “count” are the ones you can keep doing—week after week, month after month. The more consistent you are, the more your body adapts gradually and positively. And that adaptation leads to real progress: stronger muscles, better mobility, more energy, and fewer setbacks.

I used to chase intensity as my way of feeling “fit.” If I wasn’t pouring sweat or collapsing at the end of a workout, I felt like I hadn’t done enough. But now I’ve seen the toll that takes—and I’ve learned that slow, steady progress feels better, lasts longer, and gets me back to a place where I can enjoy training again.

Remember: What matters is not perfection—it’s compassion. Give yourself grace. Recognize the place you’re in. And know that consistency isn’t about never missing a day. It’s about learning to return to yourself, again and again, even when it’s hard.

My 4 Tips for Staying Consistent

Consistency doesn’t happen by accident—it’s something you create. And like any long-term habit, it’s built with intention, flexibility, and the right tools for where you are now, not where you used to be.

1. Schedule workouts like appointments.
Treat your training time the same way you would a meeting with a client or a doctor’s visit—it’s a non-negotiable. Put it on your calendar, and try to protect that time from other obligations. You don’t need hours; even 20-30 minutes counts. The key is showing up regularly, not perfectly.

2. Lean into routines and rituals.
Habits thrive on cues. Whether it’s putting on your workout clothes right after your morning coffee, taking a short walk before dinner, or stretching while your afternoon tea brews, routines reduce decision fatigue. The more automatic it feels, the less energy you waste talking yourself into or out of it.

3. Find your community—or create one.
Consistency is easier when you’re not doing it alone. That could mean a running buddy, a local training group, or even a text thread with like-minded friends. Accountability doesn’t have to be formal—it just has to keep you connected and supported. Sharing struggles and celebrating wins together can keep the spark alive when motivation dips.

4. Adjust your expectations.
This might be the most powerful shift of all. Progress doesn’t mean smashing PRs or training 6 days a week. It means showing up, listening to your body, and stacking small wins. Let go of “all or nothing” thinking, it’s exhausting and not helpful. Sometimes, your best workout is the one you almost skipped.

Consistency isn’t built on motivation—it’s built on systems, support, and self-compassion. The more you tailor your tools to your real life, the more consistent and enjoyable your training will become.

Progress, Not Perfection

If there’s one thing I hope you take from this, it’s this: you don’t need to be perfect—just present. Consistency after 40 isn’t about flawless streaks or intense schedules. It’s about returning to yourself, again and again, in the midst of everything else life brings.

There will be missed workouts, off days, and stretches where it feels harder than it should. That’s normal. What matters most is that you keep showing up—in whatever way you can.

You are still an athlete. You are still capable. And the effort you put in today, even if it feels small, is building the foundation for years of strength, energy, and confidence to come.

Show up for yourself. Your future self will thank you.