When it comes to supplementing your nutrition, our approach is clear: the simpler, the better. Because (aside from the big 3: caffeine, protein & creatine) here is the tough truth of the supplement world:
1. We have so little reliable data about the true impact of supplements & their efficacy
2. There is so little oversight of the supplement industry, that it is near impossible to be sure what they say is in the supplement actually is, and to what amount
3. They are expensive as fuuugh, even if we COULD verify their legitimacy and impact.
And so, we see them as problem solvers: we don’t go there until there is a real problem to solve.
But that said, like I alluded to before with the ‘big 3’, there are a few we can comfortably rely on, and one of those is creatine.
What is creatine, anyway?
Creatine is a compound that is naturally produced in your body – mostly in your liver – so actually already have some! Creatine is also found in some foods we eat – mostly protein-rich foods like red meat and fish – but we don’t get too much this way. When you buy it in supplement form, it is a flavourless white powder you can get as, well, power, or in capsule/tab options, depending on what you like.
Creatine as a long, loooong list of beneficial impacts for us which we’ll touch on in a bit, but in terms of being an active woman, creatine helps your muscles work longer and harder. It works by helping to replenish the fuel your muscles use when you are lifting in the gym quicker, which means you can do more and the outcomes you get from that training are bigger.
Now, its tough not to overlook the way creatine has been marketed, mostly to men (are we surprised?) and mostly under the guise of blowing them up and helping them gain tons and tons of mass. But that…it just isn’t true, for them or us. Rumours of water retention and weight gain associated with taking it also don’t help (also not true).
So let’s clear it up. If you’re an active woman, here’s 5 reasons why creatine might be a solid choice for you.
1. Big lifts, baby.
As we noted earlier, it’s a proven ergogenic aid for increasing strength, power, and athletic performance. And more performance = more results.
2. Improved cognitive performance, too!
Creatine supplementation has also demonstrated improved brain function and a reduction in mental fatigue during stressful mental tasks.
3. It protects against age-related muscle, bone and strength loss.
Creatine has been shown to act as a possible countermeasure to menopausal decreases in muscle, bone, and strength by reducing inflammation and oxidative stress. So more lean muscle mass and stronger bones for our muscle-grandmommy eras.
So, is creatine for you?
If you’ve decided creatine is the right choice for you and start shopping around, you might notice some different kinds of creatine out there. Creatine Monohydrate is the cheapest and most studied form, and it’s all you need. The general recommendation is to take 3 to 5 grams per day. More specifically, take at least 0.1 grams per kilogram body weight per day with a carbohydrate source on the side (fruit, juice, yoghurt) for best results in muscle creatine content.
There’s no need to do a “loading phase” of more right off the bat (another one of those old “musts” that miiiight still be a little helpful, but can just as well be skipped). Just work your daily dose into your long-term routine for the best impact.
If you have any more questions about how creatine fits into your routine, we’re right here to help!
Happy lifting, my gals!
