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creatine has a bit of a reputation in
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the sports nutrition world when i
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mention it you might be thinking this
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or even this but ladies this one's for
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you in this video i'm going to show you
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that creatine isn't just about gym bros
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i'm katie braun product developer at my
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protein here to tell you that creatine
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can be hugely beneficial for women too
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to improve performance in our workouts
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help to grow our muscle or even just
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boost overall health so what is creatine
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taking it back to basics creatine is an
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amino acid a building block of protein
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in our bodies we store it in our muscles
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and although it can come from foods like
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meat and fish your average carnivorous
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diet would likely only provide small
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amounts each day and even less if you're
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a flexitarian in your body creatine
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binds with phosphate to form you guessed
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it creatine phosphate atp our bodies
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energy source driving almost every
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bodily function provides energy by
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hydrolyzing phosphate when it does this
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atp then becomes a useless form a
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byproduct called adp and by then you
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might think that all hope is lost but
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not when creatine gets involved creatine
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donate donates its all-important
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phosphate grip back to the adp
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converting it into the form that we can
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use atp and that means more energy for
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all to put it simply the creatine is
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helping you make the most of every last
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bit of energy stored in your muscles
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when you're doing a high intensity
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exercise think lifting sprinting and
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jumping an additional creatine
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supplement means you can work harder
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lift heavier and feel less tired during
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your workouts squeezing in a couple of
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extra reps before your muscles feel
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fatigued post workout it can also help
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your muscles recover faster by helping
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to restore optimal levels of your body's
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creatine stores helping to regulate your
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body temperature and preventing injury
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with all the references to creatine and
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muscle building though you might think
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it's to be avoided if you're trying to
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avoid that bulky lift but actually
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studies on female athletes have shown
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creatine supplementation to
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significantly increase lower body
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strength without significant weight gain
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or bulking another study has shown that
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creatine supplementation in females can
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increase upper body strength while
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simultaneously reducing body fat
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percentage ultimately if weight loss is
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the goal you're after creatine can
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actually support results in two ways the
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short-term loss of fat resulting from
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better workouts and the addition of lean
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muscle which burns more calories overall
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aside from the benefits to your workout
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creatine has also been shown to have
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benefits for bone mass this is
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particularly relevant to women since we
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stop accumulating bone mass in our 30s
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where we reach peak levels and aside
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from then they start to decline
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particularly accelerated once we hit the
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menopause and in terms of your overall
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health creatine has also been studied
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for its effect on mental focus and
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clarity plus short-term memory through
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increasing oxygen levels in the brain if
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you're into workouts that require not
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only your physical but mental strength
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too like boxing or learning complex
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dance routines you could find that
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creatine supplements help to keep you
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sharp seems like a no-brainer don't boil
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down to the bloat while some women do
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experience some bloating when first
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taking creatine don't let that put you
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off the water retention effects of
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creatine supplementation and the
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subsequent bloating tend to diminish
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within a short time of consuming try
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having your dose over two servings a day
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if you're having any trouble the
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intracellular water retention caused by
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creatine is actually a good thing as far
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as your muscles are concerned making
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your muscles appear fitter and
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supporting an oxygen-rich environment in
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which your muscles can grow better like
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with most supplements regular
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consumption is key so why not keep
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things interesting and switch up your
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no need to overdo it on the doses too
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evidence suggests that a low dose can be
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all you need with proven results on
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physical performance at only three grams
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a day creatine is one of the most well
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researched supplements consistently
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showing results for performance with no
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side effects definitely one to consider
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if your goals are performance muscle
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toning and fat loss pop a scoop in your
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next shake to try for yourself
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if you find this video helpful don't
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forget to like and subscribe to the my
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protein youtube channel for more expert
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guidance and evidence-based info
