Creatine and Women’s health

So, what exactly is creatine?

Creatine is a combination of glycine, arginine, and methionine; which are amino acids stored in your brain and muscles. Your body produces a small amount of creatine daily through the liver, pancreas, and kidneys. It can also absorbed in your body through foods such as red meat’s and seafood. Many athletes, bodybuilders, and consistent gym-goers take creatine orally to increase muscle mass and endurance.

How does it work?

Creatine operates by transforming ADP back into ATP, which serves as our body’s energy source. When energy is exerted through exercising, the ATP molecule sheds one of its three phosphate bonds and is converted into ADP. Due to this molecules smaller amount of phosphate bonds, it holds less energy and is useless to the body unless it’s converted back to ATP. The great thing about creatine is how it restores the phosphate bond in the molecule, giving your body more energy. 

This is very beneficial since it enables you to increase your workout intensity.

Why do people take creatine?

According to the Cleveland Clinic, “many amateur and professional athletes take creatine supplements to aid their workout routines and improve their recovery. Creatine creates ‘quick burst’ energy and increased strength, which improves your performance without affecting your ability to exercise for longer periods (aerobic endurance).”

How does it affect women? 

Women naturally produce less creatine than men. It can help women build lean muscle while decreasing body fat. The Journal of Strength and Conditioning Research found that women who took the supplement increased their strength while weight lifting compared to those who took a placebo. Research shows creatine can be very useful for women, it can help them have more energy, toned muscles, and enable a fast recovery in the gym. Additionally, it can provide benefits to cognitive function by reducing brain fatigue. It is important to note that creatine can still provide benefits in the absence of physical exercise.

Are there any risks?

Studies show that there are some risks with taking creatine, you should not take it if you fall into the following categories
– Have diabetes
– Are pregnant
– Have kidney or liver disease
It is important to consult with your doctor regarding health concerns to see if creatine is a good fit for you.

I started taking creatine a month ago, here’s what I think…

I started taking creatine to increase my muscle mass and help me push myself in the gym. I’ve already noticed that my muscles appear bigger, and I am able to increase my workout intensity. I think psychologically, it has helped me stay consistent in the gym and build an intentional workout routine. At first, I was apprehensive to start using creatine because I thought it was exclusively for men and had no idea how it affected women. This encouraged me to do my own research to see if it was safe and right for me. Thankfully, it is a heavily researched supplement, and one of the most popular workout additives. I will definitely continue to take creatine due to its positive effects. Creatine is predominantly advertised towards men, but it’s crucial for women to recognize creatine as a viable choice.

Click here to see what type of creatine is best for you!