“Creatine is one of the most heavily researched and validated supplements out there. It’s both safe and effective.
It’s NOT a steroid, it’s NOT a banned substance, it will NOT make you bulky, and it’s most CERTAINLY NOT just for men.
One of the biggest hang-ups I hear – specifically from women – regarding creatine is its threat of “bloating and fat gain.” Here’s the deal. Creatine has the ability to store water and hydrate your muscle cells. When muscle cells are hydrated, they can look bigger. Too often, this increase in intracellular water weight on the scale is erroneously confused as “fat gain” (it’s not). But what ALSO happens when our muscle cells are hydrated is an increase in protein synthesis. This is a good thing and helps support acceleration in muscle growth.
Anyone – women included – who is active and regularly strength trains can benefit from consistently supplementing with creatine in increments of 3-5mg per day, as it:
- Enables you to train at higher intensities
- Increases ATP (energy) stores
- Supports cognitive function/brain health
- Improves bone mineral density
- Improves glucose metabolism
- Accelerates recovery
- Optimizes strength and muscle gain“
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