I Took a Creatine Supplement for Two Months—These Were the Surprising Benefits

But more recently, studies have shown that “creatine supplementation can benefit any runner, including long -distance race”, explains Kelly, who also works as a sports nutritionist for the MyProtein supplement brand. “It has been shown that creatine supports the recovery of the exercise, as it can reduce muscle damage, which can help runners who have a high race load. Creatine can also promote higher glycogen replenishment than carbohydrates alone, and the longer the glycogen stores, the longer an individual can work before hitting the wall.”

And beyond the physical form?

Creatine also supports ATP production in the brain. “In fact, the brain is the highest consumer in the body’s ATP, consuming around 25% of the total energy available,” explains Kelly. This means that creatine supplementation can help regulate mood, reducing anxiety, fighting depression and improving cognitive function, with studies that can also improve memory, intelligence and short -term reasoning, and could potentially be beneficial for aging and stressed individuals.

“A meta-analysis published last year Borders in nutrition have found that creatine supplementation had a significant positive impact on the memory function, “explains Kelly, while another study revealed that” a single dose of creatine supplementation improves treatment speed in those who were deprived of sleep “.

Coombery says that creatine supplementation could also support “faster concentration and reaction times – especially in stressful or demanding mental situations”, adding that “this could help protect against mental fatigue and also protect brain cells from damage – which makes it an interesting supplement for the health of the long -term brain and potentially reducing the risk of neurodegerative disease.”

That said, if you have mental health problems, it is always better to talk to a health professional first.

Why is creatine marketed towards women?

Reson with the brain for a minute. “It has been shown that women naturally have creatine in the frontal lobe, and increasing concentrations by supplement supplement to reduce the probability of depression, which is common around hormonal changes such as puberty, pregnancy and menopause,” explains Kelly. “This can also help the fog and mood of the brain more generally – common experiences for women throughout menopause.”

There is also a direct link between creatine and sex hormones, especially estrogens, which helps production and storage of creatine in muscles. “As women age, and therefore as estrogens decrease during peri- and postmenopause, creatine synthesis can slow down, leading to lower creatine levels in the brain and muscles,” explains Kelly. “The complement with creatine can help maintain stable muscle and cerebral creatine levels as the body produces less.”

As women age, the role of creatine in the body becomes more essential. “Muscle mass naturally decreases as women age, especially during and after menopause,” says Coomber. “Creatine helps preserve muscles, maintain strength and can even support bone density. For menopausal women, this is important because muscle loss is linked to reduced metabolism, increased risk of falls and the overall loss of independence. “

My honest examination of creatine taking

I have seen how creatine can support the increase in muscle mass in the past, but a big change in the physique could take about six months and require more frequent gymnasium sessions than I do today, as well as heavier raising. So, during my two -month trial, I was mainly interested in seeing improvements at my racing speed, my recovery between sessions and also at energy levels in the bodybuilding that I still do. But, above all, I wanted to see if I felt advantages not linked to the exercise, especially when I enter into perimenopause.