Creatine is a really hot topic at the moment, and I am being asked on the daily if it is worthwhile taking; and if there are any benefits. I have never been a big supplement taker, but creatine is a part of my morning routine.
As we work our way through midlife, our bodies change in many ways - muscle mass decreases, and we may notice more fatigue. It’s a time to prioritise wellbeing, and creatine could potentially help.
What Is Creatine?
Creatine is found in small amounts in foods such as red meat and fish. It’s also stored in our muscles, where it plays a key role in energy production, especially during high-intensity activities. But as we age, our natural creatine levels may decrease.
Why Should Midlife Women Care About Creatine?
Boosts Muscle Strength
Creatine can help to support muscle mass and strength. As we get older, we are more prone to losing muscle, which can impact overall strength & mobility. Supplementing with creatine can help maintain and even build muscle, when combined with strength training. This will lead to better strength and stability in daily activities. Creatine canalso help maintain muscle mass after intense exercise.
Improves Energy and Focus
Creatine isn’t just for weight lifters - it's also being proven as a great supplement for enhancing brain function. It can support energy reserves in the brain & improve cognitive energy & focus, making it easier to tackle daily tasks and keep your mental clarity sharp.
Helps with Recovery
Recovery time can lengthen as we age, but creatine can help speed up recovery after workouts or physical exertion. It reduces muscle damage and soreness, allowing you to stay active and engaged in the activities you love.
How to Use Creatine
If you’re new to creatine, start with 3-5 grams per day. It is the Creatine Monohydrate that you are looking for.
It’s generally safe for most women (it is one of the most researched supplements), but as with any supplement, it’s wise to check with your GP, especially if you have any kidney concerns or underlying conditions. Creatine comes in powder or capsule form and can be easily added to smoothies or shakes, generally it dissolves better in warm liquids.
Please remember that it is important to keep yourself well hydrated whilst using creatine.
Final Thoughts
Creatine isn’t just for gym bros - it can be a really helpful supplement for midlife women looking to boost muscle, energy, and cognitive function. As always, remember to listen to your body and consult with your doctor to ensure it’s the right fit for your routine.
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