I’m a supplement skeptic, but after researching and trying creatine, I’ve been pleasantly surprised by the results. As someone who’s taken 5g of creatine monohydrate daily for two months, I wanted to share my experience.
So, what is creatine? According to Dr. Rupa Parmar, GP and medical director of Midland Health, we naturally produce half our body’s creatine supply through diet and production in the liver, kidneys, and pancreas. However, supplements can provide a boost to this natural supply.
Creatine contributes to adenosine triphosphate (ATP) production, which is essential for muscle energy and contraction. This means I can push myself further in the gym without fatigue. Creatine has also been shown to reduce muscle loss with age, preventing falls and injuries, especially during menopause when bone density and muscle mass plummet.
Research suggests creatine may improve brain function, mood, and overall well-being in women going through menopause. While more data is needed for mental health benefits, the evidence is promising.
Regarding weight gain, it seems to be linked to water retention rather than fat loss. I experienced some initial bloating but found relief by drinking more water and sticking to my daily dose of 5g.
The most noticeable outcome was improved strength – my squat PR increased by 30kg, and my VO2 max improved significantly. My recovery time also decreased.
While creatine may have some side effects, such as gastrointestinal issues, these can be managed with proper dosage. It’s essential to consult a GP before introducing any new supplement into your diet, especially if you have underlying medical conditions like kidney disease or bipolar disorder.
Source: https://www.huffingtonpost.co.uk/entry/creatine-benefits-ageing-health-women_uk_6846cf86e4b0ee4cf20cdfbd