BUT....I don't want to get bulky!

Debunking Common Myths About Creatine:

Creatine, a naturally occurring compound found in the body and in meat and fish, has become a popular supplement among athletes and fitness enthusiasts. In fact it is one of the most studied and tested supplements on the market and is one of the few supplements with scientific evidence of proven results. However, there are many misconceptions surrounding creatine use, especially among women. Let's debunk some of the most common myths:

Myth 1: Creatine is Only for Men

Fact: This is a common misconception. Creatine can benefit both men and women. In fact, women can experience significant improvements in strength, power, and muscle mass from creatine supplementation. Especially as we women age, the ability to add and maintaining lean muscle mass is increasingly difficult but extremly important!  For our metabolism, our bone density, our hormone balance and our ability to maintain strength and functionality throughout our lives!

Myth 2: Creatine Will Make Women Bulky

Fact: This is a common fear among women who want to maintain a feminine physique. Creatine does not cause excessive muscle growth or bulkiness. It is INCREDIBLY difficult to build muscle. It requires lots of work, and dedication. Adding a supplement such as creatine will not transform you into the hulk over night! If only it were that simple and easy!!!  Instead, it helps build lean muscle mass, which can improve overall body composition. And like I mentioned above, that is essential to both men and women for maintaining health and wellness throughout the aging process. Lean muscle mass is essentially the fountain of youth!

Myth 3: Creatine is Harmful to Women's Health and Kidney Function

Fact: Creatine is generally safe for most healthy individuals, including women. Studies have shown there are no adverse health effects for most healthy individuals taking creatine. Many have been weary to take creatine for rumored effect on the kidneys. There is no strong scientific evidence to support the claim that creatine is harmful to your kidneys. Studies have shown that creatine supplementation is generally safe for most healthy individuals, including those with normal kidney function. However, it's important to note that people with existing kidney problems should consult with a healthcare professional before starting creatine supplementation.

Myth 4: Creatine Causes Water Retention

Fact: While creatine can lead to a slight increase in water weight, this is not harmful and is very much temporary. In fact, the increased water retention can help improve muscle hydration and function.  Typically the "loading phase" of creatine is what leads to slight water retention. This phase is not necessary  and can be skipped. When starting creatine, it is totally fine to begin with 3-5grams per day. This will give you adequate supplementation to see the benefits and avoid the saturation of creatine in the system that can often lead to water retention.

Myth 5: Creatine is Not Effective for Women

Fact: This is simply not true. Creatine can be a valuable tool for women who are looking to improve their athletic performance, build muscle, or increase strength. Not only is creatine effective, for both women and men but it is highly recommended by many fitness professionals!

Our very own coach Alex Oskian, who is also a registered dietician weighs in.....

"It is important not to fear Creatine! It is completely natural! Our bodies make creatine and it is  found in a lot of foods. It is also one of the most researched supplements on the market that has PROVEN RESULTS. Creatine helps provide muscles with more energy-and helps produce more energy!! So if you want your workouts to WORK FOR YOU.... Supplement with creatine!"

So there you have it, there's nothing scary about it! Yes, supplementation can be confusing and overwhelming with so many options and misguided information.  Hopefully we have cleared up any confusion and myths that have circulated regarding the use of creatine, especially for women.