Scheffs Kiss Guide To: Creatine

As someone who is always trying new supplements, I've been fascinated by the growing evidence supporting creatine supplementation for women. Let's dive into the science-backed benefits and proper usage guidelines.

Key Benefits for Women

1. Enhanced Muscle Health and Performance

• Improves muscle strength and power output during resistance training

• Helps maintain muscle mass, especially important for postmenopausal women

• Supports faster recovery between workouts

2. Cognitive Function Support

• Enhances mental clarity and focus

• Supports brain energy metabolism

• May help prevent cognitive decline with aging

3. Mood Regulation

• Can help stabilize mood patterns

• May enhance the effectiveness of antidepressant medications

• Supports overall mental well-being

How to Take Creatine Properly

Dosage Guidelines

• Recommended daily dose: 5 grams

• No loading phase necessary - consistent daily use is key

• Best taken with water or mixed into a beverage ( I personally dry-scoop)

  *if mixing with water drink it immediately (creatine degrades in liquid over time!)

Timing Considerations

• Can be taken any time of day

• Consider taking post-workout for optimal muscle recovery

• Consistency is more important than specific timing

Best Practices

• Choose creatine monohydrate for best results and value

• Stay well-hydrated throughout the day

• Store in a cool, dry place

Remember, while creatine is one of the most well-researched supplements available, it's always wise to consult with your healthcare provider before starting any new supplement regimen, especially if you have underlying health conditions or are pregnant/nursing.