Should you be taking Creatine?

First of all, what the heck is creatine?

Creatine is a naturally occurring substance in your muscle cells, that is actually made by your liver. It helps your muscles produce energy during high intensity exercise. We also consume creatine via our nutrition in foods like red meat, herring, and salmon. Unless you’re eating a carnivore diet - you will see benefits to your muscle mass & strength while supplementing with a powdered creatine.

Creatine is the most studied (& safest) supplement on the market and has many benefits beyond muscle mass (though this is really important because muscle is the organ of longevity!). It has showed to improve brain function in an older population - not as much significance for young and healthy people, however shift workers or sleep deprived (hello new mamas) did improve their brain function. Though still valuable for young women as it can help prevent osteoporosis by supporting bone health which surprisingly is a huge toll on our healthcare system each year.

My Personal Take: As a fitness trainer, 8 years in to my fitness journey - creatine is a supplement I wish I had discovered & started taking much sooner than I did. I have experimented with it over the last 2 years with taking creatine on about an 8 week cycle at a time, then I'll take a break & what I have noticed is that I definitely do feel stronger, it helps my endurance while working out as well as I do feel a significant difference in putting on muscle when I take it. The quest has changed for many women in fitness, including myself. Women are chasing muscle growth as it supports our metabolic health, optimal body composition & longevity. I should mention I took it through my entire pregnancy with Ace as I found it really helped with my endurance and strength, which I substantially lose during pregnancy. Initial studies have shown that creatine is beneficial for pregnant mother and developing fetus.

How much should I take?

What's interesting about creatine is that it takes about 30 days to saturate in the body & about 30-40 days to bring your levels back to baseline (leave your body). In order for it to noticeably work, you need to take it consistently (no surprise, just like everything in life ha!) as you have to build it up in your body. Depending on the person, general recommendation is 3-5 grams daily.

When should I take it?

Creatine can be taken anytime, morning or night but taking it with protein is great and supports faster muscle recovery. What has made some women hesitate to try creatine, is that the scale (are we still stepping onto those?) may go up initially BUT it’s just water entering the muscles & it does subside over time.

Benefits of Creatine To Support Your Fitness Journey:

Creatine has many benefits for women associated with fitness, specifically resistance training. Here id s summary of benefits for women consuming creatine when engaging in resistance training:

1. Increased Strength: Creatine supplementation has been shown to enhance strength levels, allowing women to lift heavier weights during resistance training. This can contribute to improved muscle development and overall physical performance.

2. Muscle Growth: Creatine helps increase the water content within muscle cells, promoting cell volumization. This can stimulate muscle protein synthesis, leading to greater muscle growth over time.

3. Enhanced Power Output: Creatine has been linked to improved power and performance during high-intensity activities, which can be particularly beneficial for women engaging in explosive movements during resistance training.

4. Improved Exercise Performance: Creatine has been shown to enhance overall exercise performance, allowing women to perform more reps or sets during resistance training. This can lead to greater training volume and, subsequently, improved fitness outcomes.

5. Faster Recovery: Creatine may contribute to faster recovery between resistance training sessions by reducing muscle cell damage and inflammation.

6. Metabolic Benefits: Creatine has the potential to increase resting metabolic rate, which can be beneficial for women aiming to manage body composition and weight.

7. Bone Health: Some studies suggest that creatine supplementation may have a positive impact on bone health. This is particularly relevant for women, as we are more prone to issues related to bone density and osteoporosis.

8. Neuroprotective Effects: Beyond its impact on muscle, creatine has been researched for potential neuroprotective effects. This may be relevant for women seeking overall health benefits, including cognitive well-being.

9. Enhanced Brain Function: Creatine is involved in energy metabolism in the brain, and some research suggests that it may have cognitive benefits. This can be advantageous for women who are not only focused on physical fitness but also on mental well-being.

10. Adaptation to Training: Creatine supplementation can contribute to better adaptation to resistance training by providing additional energy for the ATP-PC (adenosine triphosphate-phosphocreatine) system, which is important for short bursts of high-intensity activity.

    
    

It's important to consult with your healthcare provider before adding any supplements to your routine, as individual needs may vary. Additionally, staying adequately hydrated is crucial when supplementing with creatine. Link to the Creatine I use here