Should YOU be taking creatine?
“creatine is only necessary for men” “Creatine a steroid” “Creatine will make me bulky”
If you have been working out for awhile or are interested in getting started, you have probably heard the word creatine thrown around in the fitness space. Before we start making claims about what creatine CAN and CANNOT do, or who it IS or ISN’T for, let’s say hasta la’vista to the fables and myths and learn what it actually is!
Creatine is an amino acid that increases ATP-creatine phosphate stores in the body which in turn increases rapid energy production. It is naturally found in the body, not a chemical additive, and is found in plenty of food such as fish and red meat.
Basically: Creatine helps your muscles perform better and for longer thus allowing you to build more muscular strength, feel more energized in your day and increase your performance in your workout sessions.
But is creatine only for people who are looking to pop off in the gym and get massive Terminator muscles??? Is creatine better suited for men than women?
What if your goal is to look like Sarah Conner??
What if you don’t care at all what you look like (congratulations on reaching a higher plane of existence) and all that you want is to age gracefully, live a longer and more fulfilling life and be in less pain?
Let’s take a look at the #FACTS.
Creatine is one of the most studied supplements in the fitness industry. In fact most other supplements (excluding protein for example) have just not been studied long enough to actually see the results across various populations.
Definitely something to keep in mind the next time you’re on Instagram and some random fitness influencer is telling you what new supplement you should be using and why you should buy their product while they lounge half naked on their yacht.
Just keep swiping! Don’t give them the views! Actually on second thought CLOSE THE APP!! SOCIAL MEDIA IS COMPLETELY FAKE AND HUMANS ARE NOT MEANT TO CONSUME AND LOOK AT EVERYTHING THROUGH 1O SECOND SNIPPETS IN A 16:9 FORMAT!!!! We are meant to think, breathe, move and understand things wide screen.. PANORAMIC VIEWS PEOPLE!
But I digress….. let’s just stay on topic here.
Benefits studied in individuals who take creatine include:
Increased bone density health
Stronger bones mean less likely of loss of balance, falls, injuries as you age. Boosting bone health is super important for women as they age due to menopause.
Increase cardiovascular health
Healthier heart and lungs means less prescription medications, it’s easier to play with your children & grandkids and decrease in stress and anxiety.
Overall improved performance and strength inside and outside of the gym
Go on that vacation and feel energized not exhausted the entire time. Enjoy that walking tour of Europe on cobblestones without the fear of falling and be able to handle daily stressors more easily.
Improved brain health and cognitive function, especially in older individuals. Creatine helps keep our brain strong to fight dementia!
LONGEVITY! Live a more fulfilling, independent and meaningful life for longer.
Maintaining healthy bones, improving heart and lunge function, getting the most out of a workout, higher energy levels and proper brain functions are NOT GENDER EXCLUSIVE!
In fact…. It is highly recommended for women to take creatine because women tend to store less creatine in their bodies in comparison to men. Women also typically tend to consume less high creatine foods than men generally speaking. When taken regularly for several months to years, creatine has amazing benefits that can highly improve the quality of your life.
A new study than ran from 2007-2018 shows that creatine can reduce the risk for cancer in women and men, especially through aging. Older individuals saw a 7% decrease in their likelihood for cancer in their 70’s and 80’s.
Even if Creatine is a wonderful supplement, as with anything there are some risks.
Creatine can cause water retention which can interact with medications and in some cases affect your blood pressure. Before you start taking creatine if you are someone who takes blood pressure medication it is recommended that you talk to your primary care doctor to make sure there are not any contraindications. Additionally because creatine is processed in the kidneys it’s important that your health care providers know that you are taking creatine because elevated levels are one way a doctor would flag a kidney issue.
If you are in generally good health, then creatine can be a great option to give a mega boost to your quality of life!
“Okay, okay… I get it! I should be taking this stuff!!”….. “But how much do I take?? And how exactly do I take it? And for how long??
How much your should take & for how long?
3-5 grams per day.
It will take at least 2 months of consistently taking creatine to determine whether or not you are seeing the benefits. And in some cases it can take several weeks for your muscles to build up enough stores of creatine because you may be very depleted. Patience is a virtue and consistency is king (or queen)!
Similar to reaping the benefits from exercise and diet changes, you have do this stuff long term for it pay off. Perfection is not required, but giving up really isn’t an option!
And let’s just clear up the confusion: Lifting weights as a woman and taking creatine will not magically make you gain a ton of muscle mass and make you become bulky. Weight training will strengthen your body, bones, heart and make you feel and stay feeling younger. Unless you treat weight lifting like a full time high paying job, as a woman you will not become bulky. But with a focused and consistent exercise regime, you do have the ability to attain the Sarah Conner aesthetic and you 100% can live a pain free long life.
So how do you consume Creatine?
Creatine will come in as a powdered supplement. Make sure you are getting creatine (and all your supplements) from a company that is certified by the NSF to be sure your product is safe and has the proper dose and the ingredients you are paying for.
HERE’S A LINK THAT LISTS EVERY NSF CERTIFIED CREATINE!
You can simply mix your creatine in a shaker bottle (if you don’t have one, you can get one at stores like Target, Amazon or Walmart) with the recommended amount of water (usually 12-16 ounces) You can also add it into your daily protein shake (yes you should be drinking a protein shake daily to help hit your protein goals!) or blend it into a smoothie.
Feel good about Creatine now? But maybe you’re curious about other things like protein consumption or setting up and achieving an effective exercise regime?
Or perhaps this all sounds really awesome and super cool information but let’s be real here… You are freakin’ busy and ordering a strange white powder over the internet is really not that high on your to do list… You’re just trying to figure out how to resist the daily donut drop off at your office or find more than 5 minutes in your day for yourself.
Fret not. I’m here to help! As a certified personal trainer, corrective exercise specialist, nutritionist and fascial mobility specialist I am happy to listen, meet you where you’re at and help you step by step increase your health and wellness sustainably.
Set up a free consultation with me today!
And as a special perk, you’ll receive 15% off training and nutrition packages!