Marta León, hormonal health expert: "Creatine will help you with those cyclical energy dips that women sometimes experience."«
Marta León, hormonal health expert: "Creatine will help you with those cyclical energy dips that women sometimes experience."«
Creatine should not be confused with creatinine, which is a byproduct of its metabolism and a common marker in kidney function tests.
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Women with cyclical fatigue, energy dips, or loss of muscle mass They could find in creatine a key ally for regaining vitality. This supplement, common in the sports world, has specific benefits for... women's health, from menstruation until menopause, According to the hormonal health expert Marta León.
In an episode of the podcast published on his YouTube channel Food Green Mood, León addresses in depth the Benefits of creatine for women. “Creatine will help you with those cyclical energy dips that women sometimes experience.”She says. For more than half an hour, she details her protocol, based on recent studies, and adjusted to the different female hormonal phases.
Oscar Rodriguez
León explains that, unlike men, women process creatine differently due to their hormonal fluctuations. During the menstruation, For example, "“The body uses creatine differently during the ovulatory or luteal phases.”Furthermore, although this compound occurs naturally in meats and fish, the best way to maintain a stable dose is to resort to supplements.
The recommended dose may vary: Generally speaking, 3 grams per day is sufficient., although in times of greater energy need, such as During menstruation or menopause, it can be increased to 5 grams.
Protocol, hormonal phases and recommendations
For women vegetarians or vegans, Marta León emphasizes that “Nature reserves are already low”"Therefore, the supplement may be especially beneficial. Creatine can also improve mood, dream and cognitive function, elements that are affected by hormonal changes. At a mental level, he states:“Creatine can also help reduce these depressive symptoms, improve memory, and improve attention.”".
León clarifies that The most effective protocol for women does not require the so-called saturation phases with high dose, like athletes do.“We already begin to feel the effects if we start directly with maintenance doses.”She asserts. Furthermore, she emphasizes the importance of taking it in daytime hours and, if possible, accompanied by carbohydrates and proteins to improve its absorption.
Regarding security, Marta León indicates that “There are virtually no interactions between hormonal contraceptives and creatine”, although he recommends Consult a healthcare professional if you are pregnant, undergoing medical treatment, or have kidney problems.. Finally, if you have a blood test, it is recommended to inform your doctor to avoid misinterpretations due to possible high creatinine levels resulting from the supplement.
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