Creatine is having a moment- again. Having been a bit of a gym rat for the last 30 years, this is not my first time hearing all about the benefits of creatine. It has been a staple supplement for bodybuilders for decades. But today, a different kind of spotlight is shining on the most-researched supplement.(1) This time, it's women! Women in mid-age have finally figured out that creatine can not only help them maintain and build muscle, but it can also help them have more energy, get stronger, maintain healthy bones, and even think sharper!(2)
But should you consider taking creatine? My goal is always to help you "own your wellness." So, instead of just taking something because everyone else is doing it, I hope you'll consider whether it will help you reach your goal more efficiently.
If you goals include:
Building muscle
Building or maintaining bone mass
Getting stronger
Having more energy
Keeping your skin from sagging(3)
Then I suggest you read on..
What is creatine?
Creatine is a natural compound derived from animal protein. The pancreas, kidneys, and liver can synthesize it (approximately 1 gram/day). It consists of three amino acids and requires two enzymes to produce. We store about 95% of it in our muscles for energy (4),(5). When we have high demands for energy production, such as interval training or weight training, creatine in muscle stores helps fuel those efforts.
But if we can synthesize creatine naturally, why would we want to supplement with it?
This is precisely why women seem to finally be getting on the creatine bandwagon. It turns out that women have 70-80% lower endogenous creatine stores than men! 70-80%!(6) This also explains why we seem to feel such a massive boost to our energy, muscle tone, and strength. That's not to say that men don't benefit from using creatine, but women are usually already functioning at a deficit.
How should you get started taking creatine?
Please don't do what I did. About 20 years ago, I had a brief foray into figure competitions. My trainer at the time, a seasoned pro bodybuilder, insisted I load creatine. This entailed buying a giant vat from the local GNC and taking as much as 20 grams for the first week before tapering down to 5-10 grams as a maintenance dose.(7) This "creatine-loading" advice was standard back in the day and still is with those looking for serious muscle gains. I didn't even make it to the maintenance part, as my stomach was doing backflips from the loading. The loading phase also caused me to have pretty severe water retention, which, although temporary, was definitely a deal-breaker for me.
That yucky experience with creatine all those years ago left a bad taste in my mouth. Last year, when I started hearing women I follow in the health space talking about how great creatine was in helping them reach their body composition goals and increasing their energy and mood, I was leery. I was hell-bent on not trying it again. But the data kept coming in, and I decided to reconsider. You can learn a little about my personal experience with it in this YouTube video.
I was very strategic with titrating my dosing and making sure not to make any other changes simultaneously. I started with 2 grams and stuck with that for a while before slowly increasing my dose incrementally until I got up to 5 grams per day. No loading phase! You'll notice that the video was from last July, and I've been on it consistently since then. My strength gains in the gym continue, my energy is about as good as it's ever been, my mood is pretty steady, and I can only hope it's adding to my bone density, too.
If you plan to incorporate creatine into your regimen, I recommend a similar tact. Start low and slow. Give yourself a few days at a gram or two before you increase the dosage. You may do great at 2.5 grams, but find that 5 grams is too much. If you notice bloating or gas, you probably need to back off a bit. While some people see that the scale creeps up a few pounds, it is usually due to increased muscle mass. The water retention I had previously experienced is generally not an issue at the lower doses. I like to take my creatine with about 8 oz of water first thing in the morning with my other AM supplements.
And make sure to maximize your resistance training if you're taking creatine to build good muscle. Get to the gym and hit all of your major muscle groups: glutes, back, core, chest, and shoulders. You can learn more details on how to structure your workouts in my book, Own Your Wellness. I'd aim to get in those resistance workouts at least 2-3 times per week and try to put 24-48 hours between them so your muscles can fully recover. By giving it your all in your workouts and then allowing sufficient recovery, you will be blown away by your results!
Which form of creatine should you choose?
As you set out to find the right creatine supplement, you may find various options for creatine supplementation, including ethyl-esters, hydrochloride, and more. However, only creatine monohydrate has scientific proof of efficacy, safety, and bioavailability. Creatine monohydrate is also the only form recognized by international regulatory authorities as safe for use in nutritional supplements.(8) Research has traditionally relied on micronized creatine monohydrate from AlzChem in Germany, marketed as Creapure®, to assess the safety and efficacy of creatine. This brand ensures a purity level of 99.9% in its creatine content.(9).
I've heard that many feel less of the potential negative side-effects from taking creatine if they use Creapure®. Anecdotally, I have tried non-branded creatine monohydrate and Creapure®, but I have not been able to tell the difference. Possibly, this is because I take such a low dose at 5 grams per day. That said, I prefer to purchase the cleanest products I can, whether I'm talking about food, skincare, or supplements. I have recently been enamored with KION brand creatine, which utilizes Creapure®. If you're interested in giving it a shot, make sure to use the code DFITLIFE at checkout for 10-20% off.
Who should not use creatine?
While creatine supplementation will benefit most of us, there are a few instances in which it is contraindicated. These include but are not limited to:
You may also hear that creatine supplementation can increase serum creatinine levels. Creatinine is a waste product of muscle metabolism that the kidneys must clear. However, even though serum creatinine levels go up with creatine supplementation, it does mean that the kidneys are being affected.(13) So, if you get your yearly blood work done for your physical and find that your creatinine numbers are creeping up, please inform your doctor of your creatine supplementation.
For most of us, especially women, creatine supplementation seems to be a solid choice for enhancing our wellness journey. Have you tried creatine? Did you have any side effects? What positive results did you get? I'd love to hear from you! I'm always here to help you OWN YOUR WELLNESS.
Yours in health,
DD Forrest
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