Many women are afraid of creatine because they think it’ll instantly make them “bulky”. However, a growing body of research shows that creatine can actually improve performance, muscle HEALTH (not just size), brain health, blood sugar, bone health and MORE.
First, what is creatine?
Creatine is a naturally occurring substance found in muscle cells in the form of phosphocreatine that stimulates energy for movement and exercise.
Why take it?
By supplementing with creatine, you provide your body with the capability to create energy more easily for exercise: running, resistance training, bouts of hard effort, general training. Furthermore, you provide your body the ability to more easily generate energy, power brain function, induce muscle movement (and thus promote bone health) and more. Women naturally have 70-80% lower creatine levels than men and by supplementing with it you can improve your body’s ability to work HARDER before it gives out: think run further, train harder, make muscular gains, think more critically, handle stress, etc.
But it’s not just about training…
A 2021 review* found that “creatine supplementation may be of particular importance during menses, pregnancy, post-partum, during and post-menopause” and that “females with varying levels of training and fitness may experience improvements in both anaerobic and aerobic exercise performance from both short-term and long-term creatine supplementation.” This also applies to activity of daily living.
Recent studies have also found creatine to be beneficial for your brain health, cognition, overall mental health and mindset. Studies have shown that creatine supplementation may improve cognitive function, such as memory, attention, and information processing speed. Creatine helps to increase the brain’s energy stores, which may benefit brain function during periods of high demand, such as exercise or mental stress. Some research suggests that creatine may protect the brain from damage caused by factors such as oxidative stress, concussions, and neurodegenerative diseases.
How to take it?
5 grams/day is encouraged! It’s also found naturally in animal meat and seafood. I use Legion creatine daily and LOVE it! It comes in a variety of flavors.
What creatine should I try?
I use Legion Supplements Creatine which comes in a variety of flavors and versions! The Recharge version also contains L-Carnitine and L-Tartrate which increase fatty acid oxidation and reduce purine catabolism and free radical formation, which may prevent exercise fatigue and muscle weakness. Legion also has plain creatine, flavored creatine, creatine gummies, capsules and MORE! You can save 20% code “knight” HERE.
