Bitesize Biohack: Creatine - The Brain Boosting & Body Composition Hero Supplement
High Performance Health
Loading Phase and Dosage Recommendation for Creatine Supplementation
This chapter discusses the concept of a loading phase for creatine supplementation, including recommended dosages, its necessity, and the importance of hydration and creatine monohydrate.
For this special Bitesize Biohack, Angela explores the benefits of creatine for women's health. While traditionally associated with men and bodybuilders, creatine has numerous advantages for women, particularly during the menstrual cycle, perimenopause, and postmenopause.
KEY TAKEAWAYS
- Creatine is a molecule that is important for producing ATP, the energy currency of the body. It is primarily made in the liver and is important for skeletal muscle health, bone density, gut health, and brain health.
- Women have less storage capacity for creatine compared to men, so supplementation can be beneficial for women. Taking 3-5 grams of creatine daily can help build up creatine stores over a period of four weeks.
- Creatine loading phases, where higher doses of creatine are taken for a short period of time, can be done to quickly increase creatine stores. The best time to do a loading phase for women is during the luteal phase of the menstrual cycle, when estrogen levels are higher.
BEST MOMENTS
"Creatine is very important for us to produce ATP, which is the energy currency of the body."
"Creatine helps to support bone density and muscle protein synthesis, making it beneficial for women struggling with metabolic issues and excess body fat."
"Creatine can be really supportive in times of stress, as it helps to provide higher levels of ATP for the brain, improving memory, cognition, and attention."
VALUABLE RESOURCES
Join The High Performance Health Community
Take My Biohacking Quiz and Get A Free Personalised Report - www.yourtotalhealthcheck.com
Become an Insider of The Female Biohacker Collective and have Angela as Your Health Coach in Your Pocket - www.femalebiohacker.com
Free Fasting Guide - www.angelafosterperformance.com/fasting
Podcast Shownotes - www.angelafosterperformance.com/podcasts
Thanks to our Sponsor: Bon Charge - Get 20% off at www.boncharge.com/Angela
Episode 187 - https://omny.fm/shows/high-performance-health/detox-your-mind-heal-burnout-reduce-toxic-stress-w
ABOUT THE HOST
Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine.
Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. Angela’s BioSyncing®️ Blueprint is currently closed. Click here to get on the waitlist.
She is also the founder of The Female Biohacker Collective - the health coaching membership in your pocket - with monthly live masterclasses, coaching calls and biohacking toolkits. To find out more and become a member, click here.
The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode
CONTACT DETAILS
The AI-powered Podcast Player
