Should we all be having creatine?

Of all the things that I could have anticipated to enter into the dominant current of well-being, creatine was not part of it. An extra coded in Bro previously reserved for bodybuilders sponsored by the Athleisure brand, the idea of taking it seemed ridiculous. However, despite all my mobilization, it turns out that I was wrong. Now creatine is regularly recommended by personal coaches to their customers to support muscle synthesis (growth and recovery) after strength training. Plot? You and I both. I started to explore what creatine is, its potential advantages and what to look for when you plan to take it.

What is creatine?

Creatine is a chemical that is naturally produced by the body and largely stored in muscle tissue. It acts in a way a kind of energy: the more you have it, the more you can push by lifting heavy goods vehicles, sprinting for short periods and by reaching your maximum efforts of effort and effort. It is a non -protein amino acid, which means that it works as a constitutive element for neurotransmitters (the messages that our cells send to each other), and also supports a healthy metabolic function.

Is creatine beneficial for women?

For a long time, the complement with creatine only seemed appropriate for those who tried to radically modify their body composition, to gain a large muscle mass or to train at a high level – often of elite. And, really, only if you were a man. The reason for gender division? Lack of research on the advantages of creatine for women. “It is often spoken of muscle strength and performance, but most studies have only looked at young men in good health,” explains Dr. Caitlin Hall, Dr Caitlin Hall. “It’s a real research gap. The body of women’s body and uses creatine differently from men. We have lower total creatine stores but slightly more inside muscle cells.

Creatine for post-menopause symptoms

On social networks – that the most sanctified and disadvantaged – creatine is regularly listed as one of the supplements of menopausal and post -menopausal women could benefit from the catch, with the cleaning of the brain fog and an aid to the fatigue cited as positive side effects. “In studies on menopausal and post-menopausal women, creatine has proven to help body composition (the adipose tissue report with muscles and bones) and bone density,” said GP and women’s health experts, Dr Shirin Lakhani. Given the fact that women lose 0.6% of their muscle per year after menopause, supplements that help maintain muscle mass are welcome. However, Hall is quick to add that creatine, although useful, is not a shortcut. Instead, she says, it works most effectively alongside:

• Resistance training: “The most important factor in maintaining muscle and bone strength as we age.”
• Calcium and vitamin D: “Critique for bone health – without enough either, no supplement will have a significant impact on bone density.”
• Adequate proteins: “consume enough protein daily supports muscle maintenance and recovery”.

How to choose a high quality creatine supplement

Keep things simple. “Creatine monohydrate is the best choice – it is the most sought after, the most efficient and the most affordable,” explains Hall. Choose one with the least possible ingredients, which has been carefully tested by a third party.

Is creatine beneficial for people who do not exercise?

For people who do not exercise, Hall says that research is not conclusive, noting that even if it could support brain health (especially in the elderly or people dealing with stress or sleep deprivation), there is not yet consensus. If it is you, she first recommends working to eat enough protein, to move regularly and to try to eat a balanced diet. “Supplements should fill the gaps in a well -balanced diet.”

Does creatine have side effects?

Some creatine users notice increased water retention, but it might be due to the way they take it, Hall explains. “If retention or bloating does not disappear in a few weeks, try to divide the dose – taking 2.5 g in the morning, then again in the evening.” Large contraindications are if you have kidney problems, such as kidney disease or altered function, as it can alter the results of the tests that your doctor could perform.

Always talk to your general practitioner before embarking on a new supplement routine or modification of doses.

This article appeared for the first time on vogue.co.uk

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