2820: What Every Woman Needs To Know About Creatine

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Creatine, it's probably one of the most, if not the most popular supplements around.

But what about for the ladies?

Should you take it?

Yes, in short, today we're going to talk about many things.

Many things that every woman need to know about creatine, we're going to break it down for you.

Let's go.

Still a common question that we get.

Yes, definitely for the ladies.

So creatines for people aren't familiar with what it is.

You find it naturally in animal sources of protein.

You don't need to consume it.

Your body will make it with certain amino acids.

So if you don't consume creatine from animal sources, your body will produce it.

That being said, supplementing with creatine provides more of what creatine does.

Even if you do eat a lot of animal sources, and especially if you don't.

And it does produce or is used to produce a form of energy in the body called ATP.

So that's where most of its benefit comes from.

And it's been around for a long time as a supplement.

I think it was early 90s when it really hit the market and it quickly became one of the most popular supplements around.

Random fact that I was so surprised by was we looked this up just last week.

Remember when talking about creatine?

Yeah.

I was under the impression that like red meat was not only the only place that you're really getting it from,

but even if you got it in other places, it was so minimal in comparison.

Not true.

No.

In fact, I think Doug found a even higher ratio than red meat was, right?

I remember one of the fishes at a higher ratio.

Yes.

So, I mean, red meat is higher.

Of all the things that were typically eaten at the highest level.

Yeah, but not by a ton.

No.

It was like 0.3 to 0.4 grams was like the difference or something like that.

So, you know, if you eat a good amount of meat, there's good sources of pretenant.

Now, what we see in the research as far as the benefits for building muscle and especially brain benefits,

which is even higher.

We're going to get into a lot of this.

Right.

Like, you would want to supplement in addition to that, but I just thought that was really fascinating and new to me,

because I was always under the impression that he was one of the only ones here.

What would you find, Doug?

A herring.

A herring, yeah.

Oh, wow.

Yeah.

So, nobody ever reads that.

So, typically red meat would be the highest source.

But it's not by a ton.

It's not by a ton.

It's not that much more than chicken or other common source of dish.

Yeah.

Exactly.

Okay.

So, you know, there's still a lot of meat, because sometimes we were like, well, if I eat a lot of meat,

well, I gain any benefit from creatine.

Yeah, you still will, because your body actually has a pretty high capacity for how much creatine it'll utilize.

And if you were to eat the amount of meat to reach that upper limit, it's just way more pounds.

Even someone like myself who eats a couple pounds of meat a day.

Still.

Still, you're still an optimal number.

Right.

So, I'm still not going to get all the benefits of creatine.

Talk about some of those benefits.

And we'll start with like the most common ones and the ones that are the most backed by literature,

although all the ones we're going to talk about today are backed by studies.

But number one is it makes you stronger.

This is what made creatine initially popular.

It was two reps after you think you did.

It's remarkably effective at increasing strength in comparison with, I mean, besides diet and exercise.

So, diet and exercise always keen.

But in terms of supplements,

creatine will make you predictably stronger, most consistently compared to any other supplement that's out there.

That's not hormonal like anabolic steroids.

You will get stronger if you take creatine.

And what this typically looks like for people, both men and women,

is about two pounds or an additional five pounds to every lip.

So, an additional two reps, excuse me, and five pounds to every lip.

So, if your max, you know, deadlift is 150 pounds,

you could pretty much predictably know that you're going to do 155 pounds the following week,

which is for supplements is remarkable.

Yeah, for supplements, that's pretty substantial.

It's also relatively quick that you feel the difference, too, right?

It's not like one of those things that's like...

Oh, within a week?

Yeah, it's not like one of those things can be taken for months and months to build it up before you start to really see a difference.

It's pretty quick.

And I'd say about a week is when...

Consistently taking it for a week, the following week when you come back around to those lips,

is when you tend to notice it.

Yeah, and that's what got popular.

I really popular with sports at first, because you would just see this increase in power

and strength, of course, people in the strength training world start utilizing it,

which shakes us to the next one, which is that it helps the muscle building process.

This is very backed by data.

It does seem to speed up the muscle building process or hypertrophy.

Now, in the recent past, there's been some speculations to whether or not it's actual muscle fiber,

or if it's just that the muscles are more hydrated, remember muscles are like 70% fluid?

I thought it was more to do with the rate that it's replenishing the ATP and ADP.

Yes, but what that does is it increases intracellular fluid,

so the muscles are more hydrated.

There was recently, there's some studies that said, okay, maybe it's not muscle growth,

maybe it's just the muscles are more hydrated, and we're registering as lean body muscles.

There's lots of data showing that it actually, and I'll say this,

even if it doesn't directly build muscle, the increase in strength,

well, progressive overload is how you build muscle.

That's back to my point with the energy thing.

The other part isn't true.

I haven't said this in the podcast in a long time.

I think I've shared this with you a long time ago.

How I used to describe this to be way back in the days, my understanding to simplify it,

so the average person could understand.

I would give this analogy of every time, and I do this when I'm resting with a client,

while we're sitting down and resting, we'd be resting between a bench press or something.

Right now, while you're resting, your body is replenishing these energy molecules,

ADP and ATP, right?

Let's just say for arguments, say, your body can make a hundred of them.

While we're resting during this rest period for the next 90 seconds,

your body replenishes 97 of those hundreds that we used,

some of what we just used on the set.

When we take creatine, you replenish those at a faster or a higher rate.

Instead of, let's say, and then we go to our second set,

and we work all the way down to only 50 molecules left.

If we are on creatine, if you were on creatine, we rest for 90 seconds.

You only replenish back up to, say, 70 or 75.

When you're on creatine, you replenish back to 8590.

That's a more energy to do more every set, and that will naturally progressively overload the body,

because you're stronger, and you can lift more.

That's a pretty decent illustration.

Really what it looks like is you have so much ATP available.

ATP is this type of energy.

It actually is a cellular energy.

I believe every cell in the body utilizes ATP.

It's like a primary source of energy, but when it comes to exercise,

it burns up very quickly.

You use ATP in explosive movements or for strength.

Once it burns out, then your body starts to tap into glycogen.

This is why, doing long distance running, you use up the ATP very quickly

and then you're running on glycogen.

This is why, strength training, you do sets, because you train the explosive energy

and not the glycogen, and what happens is through focusing on ATP,

this is part of how the muscle building process works,

because your muscles get bigger to utilize more ATP.

Through that process, I would say it builds muscle.

When I bring up studies, the vast majority of them show it does help with the muscle building process.

But even if it didn't directly help the muscle building process,

it makes you stronger.

We do know that when you progressively overload the body,

this is the most consistent way to build muscle.

If you can suddenly lift five more pounds, it's higher stress on the muscle fibers,

which will send allow you to see how that will help you in the muscle building part of it.

It's also extremely safe.

Crating is easily the most studied, ergogenic aid that exists.

There's like thousands of studies on Crating,

double blind placebo control, there's long studies, there's studies with high doses.

It's not just safe, and we don't necessarily have to go here,

but it's not just safe, but it probably helps with longevity.

Yeah, I'm actually curious because I know a long time ago

we were bashing the whole loading sequence in the beginning

because that was like, we're like, oh, let's just try to get you through their product.

Has that changed at all in terms of their recommendation?

Because they do recommend high doses for brain function now and cognition,

but Ant2, to be able to really get it in your system,

I mean, is that really a factor?

So you build up Crating Stores or ATP,

and it takes, let's say it takes 10 days to maximize or top those out.

Taking more in the beginning will probably make it happen faster.

So instead of taking 10 days, it might take something like six days.

Nonetheless, if you're talking about the muscle effects,

loading isn't necessary, it just takes a little longer to get the maximal effect.

So back in the day, they would tell you to take 20 grams a day for the first seven days

and then five grams afterward.

You don't have to do that.

You'll just get the max benefits maybe a few days sooner.

The cool part though is that if you did do that,

it doesn't hurt because then you get the brain benefits.

The brain benefits, which we'll get to,

probably happen with higher doses,

because in order to get past what the muscles need and everything else,

you need to hire them.

Before the ice, I think that was a waste.

Yes.

You know until these studies get to.

Yes, yes, yes, yes.

Do you guys remember some of the like fear mongering and stuff around?

The Crating One?

Kidneys.

Yes.

Kidneys.

So the places that they've done most studies for safety are kidney health,

organ health, liver health.

There were fears that it would increase muscle tears or injuries.

That's also been dispelled.

Very safe for the kidneys.

Unless you have impaired kidney function and you're working with an nephrologist

and they're like, hey, don't do the following, then you're totally fine.

By the way, if you have impaired kidney function,

they'll also tell you to restrict things like protein and stuff like that.

Yes, sure.

So it's very, very safe on the body.

Like I said, every study done on safety with Crating has shown.

Again, not that it's just safe that there's longevity benefits.

So now they're looking at data showing like, oh, there's,

and again, this isn't one of the points,

but it may be anti-cancer and maybe anti-disease.

It seems to be good for your organs because all your organs run

or utilize ATP as well.

So it's not just safe.

It's actually good for you.

It's actually one of the things that good for you.

It's also great for mood, which is really interesting.

Now they did a study and I pull it up here.

Now is that just because you have more energy?

Brain energy.

Oh, brain energy.

That's right.

So they did a study on, there was a meta-analysis that was assessing,

or sorry, randomized controlled trial of paramount appausal women

and meta-posal women, eight weeks of Crating supplementation

reduced the severity of mood swings compared to placebo.

There's also anti-anxiety and anti-depression effects

that have been shown now in studies.

So it's a mood lifting supplement as well?

So that's really an energy thing with the brain connected.

Yes, totally.

So it'll lift your mood in many cases from taking Crating,

which is pretty wild.

Again, all the studies that they do on Crating continue to show

more and more benefits for almost everything that they study.

Well, yeah, I guess the next one about brain fog,

that has to tie into that.

And to the point of recovering from a bad night of sleep

and recommending that.

Yes, that's the most interesting one.

They did studies on sleep deprived individuals,

where they would purposely sleep deprived them,

and then they'd do a battery of test to look at their cognitive function.

And you can always see the difference, right?

We did these tests.

When you weren't sleep deprived, then these ones were sleep deprived,

and we can see a difference.

A single dose of 20 grams of Crating, essentially erased

the cognitive impairment that people simple.

Now, this doesn't mean I want to be clear,

this is not a replacement for sleep.

So it's like, oh, cool, I'm going to get back sleeping.

This is a band-aid of this.

But if you're like, if you just flew somewhere,

ten-hour flight or something like that,

you feel brain fog the next day.

And stuff like that, what a cool time to make a dose, creatine.

Not just that.

Like, if you're listening right now,

and you're like, going through a season where,

I don't know, you got little kids,

and you're getting bad sleep,

and it's just not optimal.

Like, creatine can help with your brain function quite a bit.

Again, it's that energy molecule that it helps produce or helps promote,

and that just helps with cognitive function.

But especially, so there's two people where we see cognitive improvements,

dramatic, I would say, in the data,

significant improvements in brain function.

One is sleep deprived individuals,

and the other one, which has been well-established, are vegans.

You actually see an IQ increase of vegans.

You don't see that makes sense, because if they take the least amount,

well, they don't need meat.

So if you have, if meat has at least a decent amount,

not even though it doesn't have optimal,

it has a decent amount of creatine, and you get none.

By the way, creatine's a vegan supplement.

So if you're a vegan, and you don't want to take,

you're like, oh, I want to take creatine,

but it's derived from animal, it's not.

It's actually vegan the way they create it.

I mean, it was a process.

This is what happened in the early 90s,

is they figured out how to make creatine in an expensive way.

Before that, scientists had been able to make creatine,

but it was so expensive.

That's why it was so expensive back in the days?

Well, it was actually, it was already cheap by the time they made it in the 90s,

but because they cornered the market,

they considered cheap when we bought it.

I remember when it was way more expensive.

Well, it was like $50 for, this is back in like 92, 93 for like 30 servings.

Pure chalk.

Now 50 bucks will get you 100 servings or more,

but compared to when they first were able to synthesize creatine,

it would have cost thousands of dollars.

It was so expensive to make it.

Oh, I didn't know.

And they figured out how to produce it and make it.

When you think about it, that's so cheap when you consider inflation and everything too.

Yes.

There's not a lot of things that you were buying 20 years ago at a price.

And it's now half the price.

Even with inflation.

Yeah.

So when you think about that, it's dramatically decreased.

Yes, but factor that in.

But if you're a vegan, so my vegan clients that I used to train,

there were a couple supplements that I would always make them take,

because I just almost every time if they took it,

we saw a huge difference.

One of them was essential amino acids.

I would have them supplement essential amino acids with their meals.

The other one was a multivitamin multimineral,

which I would recommend to most people.

Creatine with vegan clients was like, they would come in,

they would come in four or five days later.

It's transformative.

Totally changed their lives.

You know, speaking of multivitamin, I think that we predicted this a long time ago,

that creatine would become a longevity and daily use thing.

There's companies already that are putting it in multivitamin.

Yep.

So it's already turning into that right now.

100%.

It's only a matter of time for everybody's recommending

and it's thought of the same way with that.

Here's another one.

It doesn't bloat you.

This is like a big myth around creatine.

Explain how our body holds water.

The difference between when it's between the skin and when it's in the muscle,

because that's the big difference.

Yeah, so if you're a woman and you have a regular cycle,

you know that sometimes, especially when a progesterone is high,

you're just more bloated.

And this is just you're holding more water

and it's under the skin.

It can make you look puffy.

And it just, it looks different.

Yeah, it looks, it's between the skin and the muscle.

Right.

And it looks puffy.

It looks like it looks like body fat.

Yeah, exactly.

Yeah.

Now when you take creatine, you increase intracellular fluid

in particular in your muscles.

So your muscles, which are like 70% fluid,

now hold a little bit more because ATP draws in water.

Yeah.

So here's what happens, and this is why some women freak out,

is the scale will go up with three pounds, right?

Between two to four pounds, let's say one to four pounds,

is what a woman will typically see on the scale,

usually around two.

And they'll freak out.

And they'll feel bigger.

And so like, okay, creatines making me bloated.

I heard about this.

Yeah.

No, your muscles are rounder and fuller.

They feel more toned.

They're more shapely.

They're more hydrated.

You have just hydrated your muscles better

with creatine.

And it's not the same thing as bloat.

It doesn't cause that kind of water retention.

It's intracellular.

Do you remember, I told you this a long time ago

on the podcast, do you remember how I used to use this

for when I would cut for a show?

No.

So I would intentionally not use creatine

when I would be bulking.

Although I understand all the benefits of it

for building muscle, it's not.

I get it.

I used it more psychologically.

And the reason why I did this was,

it was really difficult for me.

I have the reverse effect of somebody

who's always felt overweight.

I felt, as always, skinny.

So it was always hard for me to go on a cut

because I felt like you're small.

Yeah.

All of a sudden, the glycogen gets pulled out.

When you are depleted,

it depletes all the glycogen stores.

So your muscle bellies look in the body building world

we call it flat looking, right?

And so you know when you deplete all that,

your body is probably metabolizing body fat

and you're leaning out.

And that's all part of the process.

And it would all, as a young, young kid

who was insecure about being skinny and obli muscle,

they always would mess with my head.

I'd try and go on a little bit of a cut or a diet.

Oh my god, I'm losing muscle.

I could see it.

It looks like I've lost all of it.

All it was was my muscles were deflated.

And I knew that when I went into the competing world,

how much of a kind of a mind-fuck that was for me.

And so I would intentionally not really use creatine that much

during the bulking process.

And then when I switched over to the cut,

then I would take high doses of it in load water

so it would fill my muscle bellies up a little bit.

So I'd have less of that psychological, flat feeling.

And it was great because it made me fill fuller.

I had better pumps in the workouts.

It looked better.

And as I know, I'm having to push myself through this.

So that's how I used to use it when I was competing.

By the way, because it increases intracellular water,

you're going to want to drink more water when you're actually...

It's funny because I have some friends that...

One of them's a doctor and her husband.

So it's a couple.

Good friends of mine.

And I'm...

She's asking me about creatine because now it's like well known

that it's good for you.

She's in the medical space.

And she's like, should I take this?

I'm like, oh my God, absolutely.

So her and her husband started taking it.

Now, both of them came back to me.

They're like, I need to drink way more water.

I'm like, thirstier.

I'm like, yeah, your body, your muscles,

or more hydrated,

and you're going to need more water as a result.

Now, I never noticed this.

And a lot of my clients didn't necessarily notice this

because I would always promote them to drink more water anyway.

So if you're drinking a lot of water,

you're not going to notice this.

But if you're the average person who could benefit from drinking

a half a gallon to a gallon of water a day,

which is what we typically recommend.

So you only drink a few glasses of water a day,

like a lot of people.

And then you start taking creatine.

You may suddenly notice my mouth is dry, my eyes are dry,

what's going on.

Your muscles are holding more water.

You need more water.

This may be one or the two with back in the days

where they had a lot of fear on this.

You know, you'd have some athletes like,

they were obviously already dehydrated.

And then they're on creatine.

And they were trying to pin it on creatine.

And they had all these like symptoms.

Like muscle cramps.

Yeah.

But it requires a lot more hydration and success.

You got to drink more water because you're,

because you have more ATP,

your muscles are holding more fluid, which is good.

So you'll need to drink more water.

By the way, when the scale goes up two pounds,

just for the women listening,

because a lot of women freak out over them.

Because the scale is like so scary.

Oh my god, it went up.

When it goes up two pounds,

and it's intracellular, intramuscular fluid,

you're, now would it register on a sensitive body fat test?

Because it's not a huge percentage.

But your body fat percentage actually goes down to slight bit

because your lean body mass went up.

Lean body mass is everything that isn't body fat.

So when you get a test and you're looking at lean body mass

and fat mass, it's fat mass is fat.

Lean body mass is bone, organ, water.

It's everything that isn't fat mass.

So when you add two pounds on the scale, it's good.

Your muscles again are fuller, the rounder,

and you have to understand this

because if you're so scared about getting bigger,

you may feel a little bigger

because your muscles are fuller,

but I'm telling you, you look better.

This is a really good thing.

And hopefully if you're listening to this,

you understand that.

Okay, the goal is to build muscle.

But again, it doesn't bloat you.

That's not what it does.

Next up, it probably helps with fat loss.

In fact, I brought up some studies

and there was a made analysis.

Is that indirectly because your building muscle

therefore doing it?

Or there's actually some sort of mechanism

that's causing you to...

So there's a lot of studies that show

that there's a little bit of a fat loss effect.

There was one made analysis of adult aged 50 and older.

I mean, it makes sense that if your...

If every cell operates and utilizes creatine

and taking creatine creates that ability

for it to function at a faster rate,

that metabolically could be positive, too.

Yes.

And if it builds more muscle,

you get a...

Which, of course, from that.

That makes the obvious sense.

Yes.

If you build more muscle that way.

That's right.

So here's one study.

So it made actually a made analysis.

And it showed that creatine supplementation

during resistance strain led to 0.5 kilograms

greater fat mass loss compared to placebo.

That's not a ton.

You know, what is that?

A pound extra.

But in the world of fat loss,

any supplement, that's actually pretty good.

But at least this points to one thing.

If it does train in any direction,

it trends towards fat loss.

Yeah.

So...

And it's great because it's not a stimulant.

It's not...

You know, making a heart rate go up.

It's none of those crazy things.

So...

And indirectly, like you said,

if it helps build muscle,

if it makes you stronger,

so you're lifting more weight.

And you understand fat loss.

It's like what's really important with fat loss is

that got a good metabolic rate.

This is actually one of the best supplements

you could take for that process.

And then lastly,

this one's a really good one.

It helps with bone strength.

So they did a two-year randomized control trial.

Remember, like I said,

I got to say this again.

It's one of the most studied supplements.

If not the most studied supplement,

that exists.

So thousands of studies.

And they're long.

Two-year randomized control trial.

No, hard it is to find something that long that's randomized.

And postmenopausal women showed that

creatine supplementation with exercise,

increased bone density greater than not using creatine.

Now, what's the theory on that?

Well, there were resistance training.

So you're already strength training.

So both groups are going to see increases in bone mass.

But now one of them is lifting a little heavier.

So the tension on the bone...

I mean, everything goes back to that.

It's connected to...

That's right.

Just getting stronger and bigger muscle.

That's right. If getting stronger and bigger muscle

has better brain health benefits,

it has better stuff from metabolism benefits.

I mean, you look better benefits.

It's almost all connected back to that.

It is.

Yeah, you have more energy to push more weight

and to be stronger,

which then in turn builds more muscle.

And building more muscle does all these things.

Less brain fog.

What's interesting about this is because women for a long time,

although they're starting to hear this,

they're starting to get advertised to them quite a bit,

so we've got really awesome people out there,

like Dr. Gabriel Lyon,

who's promoting creatine to women.

So they're starting to hear this.

But there's this fear around creatine

for so long with women around the...

Oh, it bloats me.

That's a myth.

Or I don't want to gain a pound or two on the scale.

What's interesting about the studies is the benefits

that they show for women are actually greater

than the benefits for women.

It's actually...

I would say bone density wise, it's a big problem.

Bone density and things that can anxiety and depression

is greater effects in women.

And I'm not quite sure why...

Well, maybe that women at least less meat to begin with

and they get less creatine.

Yeah, but again,

is it all connected back to getting stronger

and building more muscle?

Because if you have bigger muscles,

you're going to have bigger reserve tanks.

Yeah.

And if you have bigger reserve tanks

that allows you to eat in a calorie surplus

and not have brain fog and not over spill.

And like, wouldn't that theoretically be part of the reason

and why all that?

No, I think because what I'm talking about is

they compare men and women who supplement with creatine.

So they're both supplementing with creatine.

Both get benefits.

Women seem to get more benefits.

And I think it might be because women generally eat

less animal protein anyway.

They're smaller.

They don't need to eat as much.

If anyone's going to shy away from eating too much meat,

I mean, that tracks with the vegan reason.

That's right.

That's right.

So it's a great supplement to take,

man or woman, but especially if you're female.

And this is gone from, in my opinion,

what I mean by that is,

I used to recommend creatine

when people would ask me what supplement should I take.

To now, it's like,

this is actually one of the few that are like,

definitely, definitely take this.

Yeah.

This makes a big difference.

Now, I know, we have a guide dug

that we're sending people to.

No, it's a masterclass.

Masterclass.

Yeah.

Oh, this is great.

So this is a build your butt masterclass,

which is, you can go to mapsbooty.com

and check it out.

Basically, it's free and we're breaking down

the best butt building exercises,

the technique, the form,

how you maximize building your butt.

It's totally free.

It's that mapsbooty.com.

You can also find us on Instagram.

Mind pump media.

We'll see you there.

Thank you for listening to Mind Pump.

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this is Mind Pump.

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