Creatine is popular among athletes and weightlifters as it helps grow muscle. Women tend not to use creatine, for those very reasons, so our product developer Katie Brown, tells us why it can hugely beneficial for women too.
When you hear the words “creatine” and “big muscles” in the sports nutrition world; hench gym goers comes to mind. But, there are so many reasons why taking creatine can be advantageous for everyone, and that also means for women too. Not only can it help grow and define muscles, but it can also help boost overall health without you feeling bulky or leading to weight gain.
Katie Brown – product developer at Myprotein, is here to tell you just that. Helping us understand “What is creatine?” and why you should start adding creatine to your basket!
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Chapters:
00:00 – Intro into what we *think* creatine is
00:29 – What is creatine?
01:22 – The benefits of taking creatine
03:08 – Does taking creating result in getting bloated?
04:10 – Got any more creatine relating questions?
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What Is Creatine? Why Women Should Start Taking It | Nutritionist Explains | Myprotein
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Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., … & Lopez, H. L. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14(1), 18
Brenner, M., Rankin, J. W., & Sebolt, D. (2000). The effect of creatine supplementation during resistance training in women. The Journal of Strength & Conditioning Research, 14(2), 207-213.
Chilibeck, P. D., Candow, D. G., Landeryou, T., Kaviani, M., & Paus-Jenssen, L. (2015). Effects of creatine and resistance training on bone health in postmenopausal women. Medicine & Science in Sports & Exercise, 47(8), 1587-1595.
Watanabe A, Kato N, Kato T. Effects of creatine on mental fatigue and cerebral hemoglobin oxygenation. Neurosci Res 42: 279-285 | Request PDF (researchgate.net)Oral creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trial (nih.gov))
Scientific Opinion on the substantiation of health claims related to creatine and increase in physical performance during short-term, high intensity, repeated exercise bouts (ID 739, 1520, 1521, 1522, 1523, 1525, 1526, 1531, 1532, 1533, 1534, 1922, 1923, 1924), increase in endurance capacity (ID… (europa.eu)
creatine has a bit of a reputation in the sports nutrition world when i mention it you might be thinking this this or even this but ladies this one’s for you in this video i’m going to show you that creatine isn’t just about gym bros and lifting heavy i’m katie braun product developer at my protein here to tell you that creatine can be hugely beneficial for women too to improve performance in our workouts help to grow our muscle or even just boost overall health so what is creatine taking it back to basics creatine is an amino acid a building block of protein in our bodies we store it in our muscles and although it can come from foods like meat and fish your average carnivorous diet would likely only provide small amounts each day and even less if you’re a flexitarian in your body creatine binds with phosphate to form you guessed it creatine phosphate atp our bodies energy source driving almost every bodily function provides energy by hydrolyzing phosphate when it does this atp then becomes a useless form a byproduct called adp and by then you might think that all hope is lost but not when creatine gets involved creatine donate donates its all-important phosphate grip back to the adp converting it into the form that we can use atp and that means more energy for all to put it simply the creatine is helping you make the most of every last bit of energy stored in your muscles when you’re doing a high intensity exercise think lifting sprinting and jumping an additional creatine supplement means you can work harder lift heavier and feel less tired during your workouts squeezing in a couple of extra reps before your muscles feel fatigued post workout it can also help your muscles recover faster by helping to restore optimal levels of your body’s creatine stores helping to regulate your body temperature and preventing injury with all the references to creatine and muscle building though you might think it’s to be avoided if you’re trying to avoid that bulky lift but actually studies on female athletes have shown creatine supplementation to significantly increase lower body strength without significant weight gain or bulking another study has shown that creatine supplementation in females can increase upper body strength while simultaneously reducing body fat percentage ultimately if weight loss is the goal you’re after creatine can actually support results in two ways the short-term loss of fat resulting from better workouts and the addition of lean muscle which burns more calories overall aside from the benefits to your workout creatine has also been shown to have benefits for bone mass this is particularly relevant to women since we stop accumulating bone mass in our 30s where we reach peak levels and aside from then they start to decline particularly accelerated once we hit the menopause and in terms of your overall health creatine has also been studied for its effect on mental focus and clarity plus short-term memory through increasing oxygen levels in the brain if you’re into workouts that require not only your physical but mental strength too like boxing or learning complex dance routines you could find that creatine supplements help to keep you sharp seems like a no-brainer don’t boil down to the bloat while some women do experience some bloating when first taking creatine don’t let that put you off the water retention effects of creatine supplementation and the subsequent bloating tend to diminish within a short time of consuming try having your dose over two servings a day if you’re having any trouble the intracellular water retention caused by creatine is actually a good thing as far as your muscles are concerned making your muscles appear fitter and supporting an oxygen-rich environment in which your muscles can grow better like with most supplements regular consumption is key so why not keep things interesting and switch up your sources from shakes to tablets no need to overdo it on the doses too evidence suggests that a low dose can be all you need with proven results on physical performance at only three grams a day creatine is one of the most well researched supplements consistently showing results for performance with no side effects definitely one to consider if your goals are performance muscle toning and fat loss pop a scoop in your next shake to try for yourself if you find this video helpful don’t forget to like and subscribe to the my protein youtube channel for more expert guidance and evidence-based info [Music]
