If creatine triggers cringe-worthy memories of your high school boyfriend trying to get “swole,” you’re not alone.
Creatine = gym bro stuff, right?
Not anymore, ladies. It’s about time we gave this superstar nutrient a Hot Mom rebrand!
The truth is, creatine isn’t just for bodybuilders or scrawny teenage boys who wanna get jacked. There are SO many health and beauty benefits – especially for women, and especially as we get older.
Lauryn says it all the time: creatine has literally changed her life. It’s helped her put on muscle while staying lean at the same time. No bulk. No puffy water weight. No hair loss (best hair ever in fact).
So if you’re into:
+ More energy for exercise and beyond.
+ A leaner, more toned bod (no “bulk” or puffiness).
+ Bouncing back faster from workouts.
+ Recovering from a bad night of sleep.
+ A brain that works better and faster.
+ More balanced hormones and regular menstrual cycles (yes, really!).
Then, creatine might be your secret sauce.
Still skeptical? Totally get it. That gym bro branding is STICKY.
So today we’re bringing back health and fitness supplement expert, Angelo Keely, to break it down for us.
Angelo is the co-founder and CEO of Kion – one of Lauryn’s favorite health and fitness supplement companies (20% off with this link). Plus he’s an insane beatboxer. For more tips and information on creatine, plus other fitness hacks, be sure to listen most recent appearance on The HIM & HER Show.
Let’s welcome Angelo to the blog.
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WHAT IS CREATINE, ANYWAY?
Creatine is a natural substance found in your body, primarily in your muscles. Think of creatine as a special fuel for your cells.
It acts like an extra battery pack, giving you the boost you need to perform throughout the day – mentally or physically.
Yes, you can get creatine from food, like meat and fish.
But the problem is most of us don’t get enough from diet alone to see major benefits (especially if you’re restricting animal protein). Most studies say we need at least 2-3 grams per day, with benefits up to 30 grams. But the average American consumes less than HALF of that (0.35-1 grams per day).
Luckily supplementing with creatine is easy, safe, and incredibly affordable.
WHY SHOULD WOMEN TAKE CREATINE?
Creatine has gotten a bad rap with women (thanks high school boyfriends), but it’s awesome to see the tide shifting with female fitness experts like Dr. Rhonda Patrick, Dr. Stacy Sims and Dr. Gabrielle Lyons promoting it.
The truth is, creatine is just as beneficial for women as it is for men. Maybe even more so!
That’s because, compared to men, women actually store 70-80% less creatine in their muscles. They also tend to get less of it in their diets, as it’s primarily found in meat and animal products.
So, that means, not only are women more likely to be deficient in creatine, but they also may benefit from supplementing with it even more than men.
Here are a few reasons you might want to add this superstar nutrient to your supplement stack.
BENEFITS OF CREATINE FOR WOMEN
MORE ENERGY
Remember “ATP” from high school biology? Quick refresher: it’s your body’s fast-acting energy source.
Creatine puts the “P” in ATP – it’s stored in your muscles as phosphocreatine. So when you take extra creatine, you’re helping your body make more ATP (or energy).
More ATP means your muscles have extra energy to use when you need a quick hit of power – like during high-intensity training like weightlifting and sprints. This is why athletes and powerlifters love it.
But it’s not just for gym gains – creatine also gives you energy for LIFE, whether that’s chasing toddlers or crushing it at work.
LEAN, TONED BODY
Wanna lean and tone? Forget endless cardio, because muscle is the real MVP. Muscles increase your metabolism, which helps you burn more calories at rest. (This post explains exactly why women need muscle.)
Creatine helps this equation by increasing lean muscle mass, especially when combined with weight lifting. Think strong, not bulky.
Women are also more prone to muscle and bone loss as they age. Creatine can help counteract these effects by promoting muscle growth and strength. It can also improve bone density, which is particularly important for post-menopausal women, who are at higher risk of osteoporosis.
So, incorporating creatine into your routine can help keep you strong, active, and youthful.
RECOVERY
Creatine is not just a pre-workout booster. It can also speed up post-workout recovery by reducing muscle soreness and repairing damaged tissues, so you can get back to your fitness routine quicker and with less discomfort.
Better recovery means faster results, because you’re able to push it harder in the gym.
COGNITION
If you’re sick of misplacing your keys, creatine could be the brain boost you need. Research suggests that creatine supplementation can enhance cognitive performance, memory, and overall brain function.
This is particularly beneficial for those of us juggling a million things at once (talking to you, working parents). Think of it as a little mental boost to help you power through your busy day with clarity and focus.
PS: If you eat plant-based, the cognitive benefits of adding in creatine can be even more powerful.
SLEEP
After a rough night of sleep, it’s tempting to reach for that second…or third…double espresso. But here’s a reason to reach for some creatine instead.
Taking extra creatine can help mitigate the effects of sleep deprivation and has been shown to improve mood, reduce fatigue, and maintain cognitive function – even after a bad night of sleep. Your partner will thank you for this one.
HORMONES & PERIODS
Surprising, right? One study showed that women who consumed more creatine had more regular cycles and better overall reproductive health. Just another reason to love creatine.
ICYW: DEBUNKING CREATINE MYTHS
All those benefits are great and all…but I bet you still have questions. So let’s bust some myths.
I DON’T WANT TO GET BULKY
Many women shy away from creatine because they’re afraid it will make them bulky. But here’s the truth: creatine alone won’t turn you into a bodybuilder overnight. Building large amounts of muscle mass requires a combination of heavy lifting, a specific diet, and consistent effort. Oh, and a good amount of testosterone, too.
Creatine just gives your body a little nudge to help you build more LEAN muscle, which in turn burns more fat. More lean muscle + less fat = toned and sculpted.
So, don’t worry about bulking up. Think of creatine as a way to help enhance your natural physique.
WILL IT MAKE ME ‘PUFFY’ OR GAIN WATER WEIGHT?
Another common concern is water retention. While it’s true that creatine can cause your muscles to hold onto more water, this isn’t necessarily a bad thing.
That water is stored inside your muscle cells, which can actually make your muscles look fuller and more defined. Totally different from the bloating or puffiness you’re thinking of. It’s just cellular hydration.
ISN’T IT BAD FOR YOUR KIDNEYS?
Some worry that creatine might harm their kidneys, but numerous studies have shown that creatine is safe for healthy individuals when taken in recommended doses. (Of course, always talk to your doctor if you’re concerned.)
THE BEST CREATINE EVER
More energy, leaner bod, stronger muscles, better brain, balanced hormones…do we have you convinced about creatine yet?
If you’re ready to try it out for yourself, do yourself a favor and go straight to Kion. (20% off with this link).
Kion Creatine is super pure, no sweeteners, stimulants or BS ingredients. Plus it’s creatine monohydrate, which is the best of the best from Germany.
Lauryn takes it every morning (frothed up with her beloved mango Kion Aminos) before her workout.
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What do you think? Will you give creatine a shot, or leave it for the bros?
Also, if you’ve ever heard Lauryn and Michael talk about ‘mold-free’ coffee, they’re talking about Kion coffee beans. Tons of coffee contains mold because they’re bagged when they’re still warm from being roasted. With Kion you can be sure it’s organic, ethically sourced, and tested for toxins. Follow @kion on Instagram to learn about the benefits of all their super clean supplements.
x, The Skinny Confidential Team
+ Be sure to catch Angelo on The HIM & HER Show here and here.
++ Learn how how to upgrade your water.
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