Should women take creatine?

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Hi, I'm Tina!

I’m the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). I use macros and functional nutrition to help women find balance within their diets while achieving their body composition goals.

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Should women take creatine? Well, as we age, our hormones slow down and begin to decline, which means our muscle mass, strength, and bone density does too.

But taking creatine is NOT just about getting jacked… the benefits go beyond our muscles and bones!

So, how does creatine work?

Creatine is a naturally occurring compound that is synthesized in the human body by the kidneys and liver from the amino acids glycine and arginine. It supplies the energy that fuels muscle movement. Creatine is also found in animal proteins such as red meat, fish, poultry, and organ meats, and it is an important component for the production of ATP found in the mitochondria that exist in every cell throughout the body. Think of the mitochondria as the ‘batteries’ that power the cells within our tissues, and ATP as the ‘charge.’


Should women take creatine?​


In my opinion, YES! It has so many health benefits, and ​creatine is among the safest and most well-studied supplements in the sports industry, and it has been shown to be effective in enhancing: ​

muscle strength
lean mass
performance in strength-based activities
reducing inflammation and oxidative stress due to declining estrogen levels
cognitive performance and brain function

How to use creatine:​

▶️Engage in a program of consistent (at least 3 times weekly) resistance/strength training

▶️Daily supplementation of creatine monohydrate

▶️Dosing: Many experts agree a loading dose is not necessary. A daily dose of 5g/day (ideally in a shake, beverage, or with food) over time will achieve appropriate tissue saturation levels. (Vegetarians may require a dose of 5-10g daily.)

▶️Check out Sam Miller Science for a great podcast episode for how creatine works and the potential benefits of supplementation

▶️If you have chronic conditions involving your kidneys or liver, check with your doctor before incorporating creatine


Best creatine for women

Right now, my favorite creatine by Klean Creatine is back in stock. It’s made from simple, clean ingredients, and it doesn’t cost a fortune. Grab it via my online dispensary (link below) for a discounted price – just create an account and look under my favorites!

How I take my creatine?

I either add it to my water bottle, a smoothie, or mix it in my morning iced coffee – super easy!

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