Protein, creatine, welcome to 2026

The ski season has begun (and what a season so far), which means I’m running less. There’s only so many hours in a day during which to freeze outside… But I continue to visit my gym on a near-daily basis to make sure I get some good cardio work (elliptical is my poison) and, critically, strength training. Typically I’ll use my gym’s app to design a strength workout based on what body part doesn’t hurt that day and what equipment happens to be available. Typically I’ll choose something that only uses body weight and kettlebells or regular dumbbells, and go anywhere between 30 and 55 minutes at medium intensity. I’m not body-building. I’m working on my strength.

Lately I’ve started experimenting with adding creatine to my diet. I’ve used 5g a day for about a month and now trying to increase this very gently towards 8-10 grams a day. And keeping up with the protein intake, which can slip up a little during the holidays because potato chips taste good… I aim for a little over 1g of protein intake by kilo of body weight per day. That’s something I’ve done for over 20 years and I know it works. Here are two of my favourite experts discussing why this matters as we age.