What is creatine?
It is a compound found in common foods such as meat and fish and is stored in the muscles. It is one of the most popular sports supplements and has been shown to increase performance and muscle growth.
In addition to the creatine we ingest through food, the body also generates it in the kidneys, pancreas and liver from the amino acids arginine, glycine and methionine.
Since we only consume a small amount of this compound through food, taking it in supplement form before and/or after a workout to increase its levels in the muscles can significantly improve results.
IN ADDITION, it helps the body to optimize muscle energy when practicing high-intensity exercise (weight lifting, running, jumping, etc.), allowing you to train more intensely, move more weight, and reduce the feeling of fatigue.
In addition to increasing performance and muscle mass (in the long term), creatine has other benefits such as accelerating post-workout muscle recovery, regulating body temperature and helping to prevent injuries.
Benefits of creatine for women
Typically, a woman who weight trains has the same goals as a man (to gain strength, power and improve performance), but many women still think that creatine can make them bulk up unreasonably.
The reality is that creatine can help both men and women achieve their sporting goals equally.
One study showed that female athletes taking a creatine supplement not only had increased upper body strength, but also saw a significant reduction in body fat levels after five weeks of supplementation.
Another study demonstrated significant lower body strength gains without a significant increase in body weight (without the volume effect) in women taking a creatine supplement.
The effects of creatine on performance in high-intensity exercises (such as cycling) are the same in women and men.
Vegetarian and vegan women taking creatine supplements may notice a greater effect on energy levels and performance, as most foods containing creatine come from animal sources.
Beyond the benefits related to sports, it has other health benefits such as helping to delay the onset of neurological diseases and can protect the heart muscle.
It also shows benefits against the natural aging process, contributing to the reinforcement of muscle mass (which normally decreases with age) and the improvement of bone health, something especially important for women.
As a general rule, women have less bone mass than men and are more prone to osteoporosis (bones become more fragile and weaker) as they age.
Creatine for Women: Myths and Facts
There are several myths and concerns surrounding the use of creatine for women.
Creatine causes unwanted water retention and makes women look bloated.
FALSE: Water retention caused by creatine is intramuscular, meaning the water is stored within the muscle cells, not under the skin. This does not cause visible swelling and can actually help improve muscle appearance and definition.
Creatine is harmful to the liver and kidneys.
FALSE: Numerous studies have shown that creatine is safe for the liver and kidneys when consumed in recommended doses. Its use should only be avoided in cases of pre-existing kidney disease.
Creatine is only for bodybuilders and men.
FALSE: Creatine is beneficial for active women of any fitness level. It is not limited to bodybuilders or men and can be used by women looking to improve their athletic performance and achieve their fitness goals.
Ally for healthy aging
Creatine is possibly the best supplement to prevent age-related deterioration due to the combination of benefits it offers, such as improvements in muscle mass and function, the bone remodeling process and even cognitive improvements, making it a very interesting supplement.
First, some studies have explored the potential of creatine to improve cognitive function in older individuals. Creatine supplementation has been found to have positive effects on tasks requiring rapid and sustained cognitive effort. Although further research is needed to fully understand these effects, preliminary findings are encouraging.
In addition, it has been hypothesized that creatine may have neuroprotective and anti-inflammatory effects. Some animal studies suggest that creatine may help protect the brain against oxidative stress and neurodegeneration associated with aging. These findings open exciting doors in the field of aging research.
Creatine and mental performance
In addition to creatine helping us in energy production, many use creatine as a nootropic since supplementation increases brain reserves.
Studies with doses of approximately 0.1 g/kg show less mental fatigue, better memory and better overall cognitive performance, although the improvement is especially marked in conditions of sleep deficit or in people with low creatine levels.
In addition to using the proper dosage, you should supplement for at least one to two weeks, as creatine takes time to accumulate in the brain.
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