What is Creatine, The Benefits & Why it Helps
Creatine monohydrate is a form of creatine, a naturally occurring compound (nitrogenous organic acid) found in the body. Our bodies can make creatine from three amino acids: arginine, glycine, and methionine. The main dietary sources of creatine are animal products, particularly red meat and fish. Red meats like beef and pork, and fish like salmon and tuna, are rich in creatine. Eggs and dairy products also contain small amounts of creatine.
Creatine is a popular dietary supplement among athletes, and body builders due to its potential to enhance muscle performance during short-duration, and high intensity exercise mostly in men. This is because research on creatine for use among females was understudied. Fortunately, this is starting to change.
Biologically, women have approximately 70-80% lower endogenous creatine stores compared to males. We don’t produce as much creatine within our body.
So what does creatine supplementation do for women? Studies show that creatine can benefit women by helping maintain muscle mass, muscle strength, body composition, increase both mood & energy, decrease inflammation and improve overall health.
This supplementation can be most beneficial for women over 50, as they navigate the menopausal transition. This is when women experience age-related declines in muscle mass, bone density, and strength. Studies show that resistance training combined with creatine may help with maintaining muscle mass, improving strength, and potentially preserve bone health.
Additionally, creatine may offer cognitive benefits, including improved memory and cognitive function, which can be particularly important as women age.
Creatine is a well-researched supplement and generally a safe supplement for women that can offer a range of benefits as discussed above. By understanding the proper dosage, staying hydrated, and being aware of potential side effects, women can safely and effectively incorporate creatine into their routines to support their fitness goals and overall well-being especially as they age and are menopausal or post menopausal.
As with any supplement, consult with your health professional before consuming.
Creatine Available for Purchase at Balanced Nutritional Energy
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The information provided in this website should be considered strictly for what it is; a source of reliable information on nutritional and holistic topics. The intent is to help you make informed decisions and offer nutritional information and holistic support in your quest for a healthy and balanced lifestyle. The information contained in this website should never be used to self diagnose or self treat.
Research Links
https://pubmed.ncbi.nlm.nih.gov/33800439/
https://pmc.ncbi.nlm.nih.gov/articles/PMC7998865/
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