Benefits of Creatine for Women | muscle, athletic performance & more

Can women benefit from taking creatine? Should you consider adding creatine to your routine for improved muscle, strength and training outcomes? What does research say about creatine for pre- and post-menopausal females?

I'll be answering these questions and more on this podcast episode.

I'm Steph Gaudreau, Certified Sports Nutritionist from the International Society of Sports Nutrition (CISSN), USA Weightlifting Level 1 Coach, Certified Women's Coaching Specialist, and athlete over 40.

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READY TO APPLY? If you're an athletic woman over 40 and you're ready to get stronger and improve your fitness, click the link below to schedule a time to see if we're a fit to work together inside of Strength Nutrition Unlocked: https://stephgaudreau.com/apply

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SHOW NOTES

Legion Recharge (my favorite creatine): https://stephgaudreau.com/legion , save 20% on your first order with code STEPH

TIMESTAMPS
00:00 Intro
01:56 Strength Nutrition Unlocked
02:29 Basics of creatine research
04:26 Episode outline
04:40 What is creatine and what does it do in the muscle?
07:28 The most well studied version of creatine
08:02 Can our bodies make creatine?
08:37 Dietary sources of creatine
09:11 Creatine for vegetarians
10:00 Creatine benefits for performance
10:57 Non-performance benefits
11:31 Is there a special creatine women should take?
12:34 Female creatine differences
14:57 Does creatine cause weight gain?
18:34 Do you need to take creatine with carbs?
20:09 Training benefits in pre-menopausal women
21:35 Creatine during pregnancy / postpartum
22:52 Creatine and resistance training in post-menopause
25:06 Bone health and creatine in post-menopause
26:41 Creatine and mood / depression
28:39 Creatine and cognitive performance / sleep
29:34 How to dose creatine
30:34 Creatine loading
32:12 Creatine routine daily dose
33:19 Does it matter when you take creatine?
34:14 Should I take creatine on rest days?
34:43 Creatine non-responders
35:56 My favorite creatine
37:57 Episode summary

RESEARCH
https://pubmed.ncbi.nlm.nih.gov/33800...
https://pubmed.ncbi.nlm.nih.gov/32549...
https://pubmed.ncbi.nlm.nih.gov/28615...

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