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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. ___________________________ 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 ___________________________ 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... SUBSCRIBE to the Fuel Your Strength Podcast Apple Podcasts | iTunes: https://apple.co/3JqtmVw Spotify: https://spoti.fi/37m82fN Stitcher: https://bit.ly/3Cdn5Xr ___________________________ ►► FREE 3 DAY DUMBBELL PROGRAM ◀︎◀︎ https://stephgaudreau.com/dumbbell-wo... Find the Right Program for You: https://stephgaudreau.com/programs ___________________________ NUTRITION GAINS FOR WOMEN OVER 40 ► Strength Nutrition Unlocked Program https://stephgaudreau.com/strength-nu... ► Protein Queen Workshop https://www.stephgaudreau.com/optimiz... ___________________________ STRENGTH GAINS FOR WOMEN OVER 40 ► 3 Month Dumbbell Program https://stephgaudreau.com/dynamic-dum... ► 3 Month Barbell Program https://stephgaudreau.com/basic-barbell ___________________________ INSTAGRAM:   / steph_gaudreau   PODCAST: https://www.stephgaudreau.com/fuel-yo... FACEBOOK:   / thestephgaudreau   PINTEREST:   / thestephgaudreau   BOOK: https://www.stephgaudreau.com/the-cor... Learn more at https://stephgaudreau.com NOTE: This description may contain affiliate links. While this channel may earn a small amount when you use the links, you're not obligated to use these links. Thank you for your support!