Creatine Monohydrate is an incredibly well-researched supplement. While we don't have a lot of women-specific evidence for creatine supplementation, what we do have points in the direction that there are a lot of benefits for females. Don't believe that creatine is just for gym bros; it has a lot of benefits if you know how to use it properly.
If You Are Interested in Using Creatine, You Should:
Educate yourself about the myths and benefits surrounding creatine and female athletes
Remember to always consult your doctor before taking any sort of supplementation
Experiment with taking creatine by calculating the right amount of dosing for your body
Creatine is Not Just for Gym Bros
So, what is creatine? Creatine helps your body recharge and regenerate ADP to ATP, among other things. While we do make creatine naturally through amino acids, we don't maximize our creatine stores naturally, and it is difficult to do it through diet alone, especially if you do not eat meat and fish proteins.
There are many athletic and non-athletic benefits to creatine supplementation. Mental fatigue, mood, sleep, and even perimenopause can all be improved by creatine supplementation. The trick is to understand the benefits and nuances so that you can use it properly.
Science Supported Supplementation
A lot of the concerns I hear surrounding creatine, such as the scale going up, is not shown in the research. If the scale does go up, it is because your tissues are better hydrated and less fatigued. The benefits you get from creatine supplementation are increased if you combine it with resistance training, which is one of the reasons it is such a powerhouse supplement for female athletes.
Creatine is beneficial for women in so many different ways, and the science shows it. If you are interested in accumulating some training and non-training benefits from supplementation, creatine is something you should definitely look into.
Have you ever tried creatine? What were your biggest concerns, questions, and results? Share your story with me in the comments on the episode page.
In This Episode
Quotes
“Creatine supplementation is something that is additive to a well-rounded dietary intake.” (9:39)
“There is accurate data to show that creatine supplementation has benefits for athletic performance, including things like strength, lean mass, and in some cases even endurance type training.” (10:51)
“There is substantial evidence that creatine can help increase strength and power in trained and untrained women, without large effects to body weight.” (21:22)
“It appears that creatine has some promise throughout the menstrual cycle to help offset some of the adverse effects that can happen to cognition and sleep.” (29:30)
“Creatine shows a lot of promise for women. There is still a long way to go in terms of the research, but what we have so far shows that creatine has a lot of benefits for females.” (38:28)
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Creatine Supplementation in Women's Health: A Lifespan Perspective by AE Smith-Ryan
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FYS 365: Creatine for Strength Training with Dr. Scott Forbes
FYS 395: How to Calculate Your Daily Protein Needs
FYS 396: Should Protein Be Spread Throughout the Day?
FYS 397: What is High-Quality Protein?
FYS 398: Protein Around Workouts
When it comes to fitness, it is easy to feel overwhelmed by the checklist of things you feel like you are ‘supposed’ to do in order to take care of your body. Chances are, you already have a hectic schedule, and incorporating movement practices into that can sometimes feel like a chore. On today's episode my guests are here to show you an easy, simple, and effective way to incorporate the things you need to do to take care of your body, without all the hassle.
If You Want to Move More, You Should:
Don’t get overwhelmed by feeling like you have to add movement onto your checklist
Find simple ways to incorporate movement into your daily routine through the Build to Move tips
Remember that consistency is key and embrace the mentality of ‘Never Do Nothing’
About The Ready State
Meet Juliet and Kelly Starrett, founders of The Ready State and co-authors of their newest book, Built to Move. Juliet and Kelly are on a mission to help you live ready and have dedicated themselves to years of figuring out exactly how you can implement these practices within your already busy schedule. They have a human being approach to basic muscle maintenance and believe it is your right as a human being to be able to do what you love with no holding back.
Become a Durable Person
Have you ever heard the old saying, if you have cookies in the house, you are going to eat the cookies? Kelly and Juliet have taken that principle and applied it to their environment so that they can take every opportunity to move. These ‘movement snacks’ are one of the foundational principles they have created to alter habits and encourage movement.
To Juliet and Kelly, becoming a ‘Durable Person’ means taking a systems approach to your health and well-being in order to increase your ability, strength, and longevity. Incorporating these micro-tasks into your daily habits is the first step.
Never Do Nothing
Juliet and Kelly's mantra is as simple as ‘Never Do Nothing’. They believe that by making small changes in your existing schedule, such as walking instead of driving and moving instead of being still, you can start to see the results you are looking for while also increasing your longevity and overall life enjoyment.
Having an immaculate training program does no good if you are not able to implement it. By getting in where you fit in, you can stop stressing about your fitness checklist and start stacking positive and helpful behaviors into your life.
Are you ready to move more? Share your thoughts about this episode with me in the comments on the episode page.
In This Episode
Quotes
“Somewhere in our lives, we both jointly got the message that people who are great at anything just do the same thing over and over and over. And it's not to say that they don't evolve and iterate; they do. But they are kind of doing the same thing over and over and over. And that's how you become great at something.” (18:03)
“You can feel better, and you have to take this system approach to begin to feel better. And it is actually your right and in your power to do so.” (20:30)
“People know they want and need to be healthy, whatever that means. They want to feel good. And they are struggling to feel like they can get solid, actionable advice.” (30:46)
“You actually think you are working really hard, but you can actually feel better and do even more.” (45:29)
“I live a busy life, and so does everybody else… [But] your body is so tolerant. If you just start to give it the right things, or different inputs or expanding your inputs, you will be shocked at what your body will do for you.” (1:03:04)
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Built to Move by Kelly & Juliet Starrett
Follow The Ready State on Instagram
Find the full show notes here
Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest
I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
Podcast production & marketing support by the team at Counterweight Creative
Get 20% off Legion Supplements with code STEPH
Get 10% off GORUCK with code FYS10
Rate and review on Apple Podcasts
HTK 055: How to Stand for Better Health with Kelly and Juliet Starrett