Creatine: What Is It And Should I Take It?
Odds are, if you’re working out regularly and are at all interested in understanding how to build strength and recover quickly, you’ve heard of creatine. You’ve probably heard myths and some truths as well, so today I’d like to get us all on the same page about the supplement.
What exactly is creatine? Creatine is one of the most researched supplements in the world. It’s a NATURAL substance found in the muscle (also found in meat and fish) that helps produce energy while you’re exercising. That goes for lifting weights as well as HIIT training. It fuels your muscles, increases muscle size and strength, builds endurance and speeds up recovery time. It improves exercise performance.
If you're hitting the gym and wondering if creatine is your thing, here are three reasons why you might wanna give it a shot:
Get Stronger and More Powerful: Creatine can boost your muscle strength and power during workouts, making it feel like you’re not going to DIE during your session! It's like giving your muscles an extra push during your lifting or high intensity workout.
Build Some Muscle: I’ve said it before and I’ll scream it from the rooftops until every woman believes me: MUSCLES ARE SEXY! AND NO, YOU WON’T GET BULKY!! Creatine is a secret weapon. It helps your muscles grow bigger and stronger, giving you the sculped look you're chasing.
Crush Your Workouts: Ever feel like you're running out of steam during intense exercises? Or hit that wall? Creatine can help. It gives your muscles the endurance you need, so you can go all out without hitting fatigue too soon.
Now, if I’m going to talk it all up, I need to share with you the general not-so-fun stuff – the potential side effects. While creatine is generally safe, some women might experience a few downsides:
Water Weight: Creatine is a magnet for water, which might make you feel a bit bloated or heavier. But don't worry, it's usually temporary. And not everyone experiences this. I am one that does not.
Tummy Troubles: For some folks, creatine can upset your stomach, leading to things like nausea or cramps. Not fun, but it's usually nothing too serious. Again, we’re all different. I’ll admit, I have tummy troubles often, but have not noticed it when taking creatine.
Check with Your Doc: If you're pregnant, nursing, or dealing with any health issues, it's a good idea to chat with your doctor before diving into the creatine cannister. That should go without saying, but… you know.
If you found your interest peaking, your next question is probably “How much should I take?” The typical rule of thumb is around 3 to 5 grams per day. Your body will tell you if it’s cool with that or not. Overall, creatine can be a game-changer for your workouts, but just be mindful of how your body reacts and always listen to what it's telling you. I’ll link my fave creatine supplement and the recipe for the shake I add it to every day. (PS - don’t skimp on your supplements. Buying a clean product to enhance your health is worth the higher price. I promise.)
Do you already take creatine? How has it changed your strength, endurance and overall performance?
https://www.bulksupplements.com/products/creatine-monohydrate
My Everyday Protein Shake:
1.5 cup almond milk - unsweetened
2 scoops protein powder
1 scoop collagen
5g creatine
1-2 Tbsp organic peanut butter - no sugar
1/2 up wild organic blueberries
handful of spinach
if I’m feeling like it, I’ll add 1-2 drops Young Living peppermint oil
Blend and enjoy!
