552: Creatine benefits & why it’s a must-have for women and men | Darren Candow, Ph.D.
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For Women
Creatine offers significant benefits for women, including improved muscle strength, bone health, and potential advantages during pregnancy. highlights research showing that creatine can enhance exercise performance and body composition in females, which is crucial given their underrepresentation in sports nutrition studies 1. He also discusses a study involving postmenopausal women, where creatine combined with resistance training preserved bone density and improved lean tissue mass 2.
Creatine seems to maintain energy or decrease inflammation, which has some favorable effects for not only fetal development, proper pregnancy development, but also maintaining energy for the mother.
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These findings suggest that creatine can be a valuable supplement for women at various life stages.
Brain Health
Creatine's benefits extend beyond physical health to cognitive function and mental well-being. explains that creatine helps maintain brain energy levels during periods of metabolic stress, such as sleep deprivation, potentially improving memory and cognitive function 3. He also notes that creatine has shown promise in treating clinical depression, particularly in females, and may help offset metabolic diseases like obesity and type 2 diabetes 4.
When the brain is stressed, creatine sort of acts as like an anti-inflammatory. It decreases the metabolic stress and allows the brain to recover.
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These cognitive benefits make creatine a multifaceted supplement for overall health.
Body Composition
Creatine plays a crucial role in body recomposition by increasing muscle mass and reducing fat mass. discusses studies showing that combining creatine with resistance training significantly enhances lean tissue mass and strength compared to exercise alone 5. He also addresses common concerns about water retention and bloating, explaining that these issues can be mitigated by adjusting the dosage 6.
The combination of creatine and resistance training will increase lean tissue, or measures of muscle mass and strength compared to weight training alone.
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This makes creatine an effective supplement for those looking to improve their body composition.