#Set Tool

Creatine has a wide range of benefit and is something I always recommend to my clients. Here’s some things you should know about the supplement: - You don’t need to buy a “women’s” version of creatine (it’s the same product just a higher price!) - Improves Cognitive function - Improves recovery - Gradually build more muscle and strength when paired with resistance training - Creatine is one of the most researched supplements of all time and is very safe to take - It won’t make you bulky

Most women are scared of creatine… But what does it actually do? Creatine pulls water into your muscles, leading to benefits like: ✨ More strength ✨ Better recovery ✨ Better performance ✨ Even supports brain function Tip: Choose one with the Creapure® logo = pure creatine 5g daily. That’s it. Watch the full video to see WHY this works and what you do not need to scared off 👀⬆️

Creatine is one of the most extensively researched sports supplements, with strong evidence supporting its safety and effectiveness when used appropriately. Creatine helps replenish phosphocreatine stores in muscle, supporting the rapid production of ATP which is the body’s main energy source during high-intensity exercise. This can contribute to improvements in: • Strength and power output ⚡️ • Training performance and capacity 🏃🏼‍♀️ • Lean muscle mass when combined with resistance training 💪🏼 • Recovery between repeated efforts 😅 Current evidence supports creatine monohydrate as safe for healthy individuals when taken at recommended doses. A daily dose of 3 to 5g is sufficient to increase and maintain muscle creatine stores. A loading phase is not necessary. Creatine is also naturally found in foods such as red meat and fish, but the amounts are relatively small. Supplementation can be a practical option for individuals training regularly or with higher performance demands. Creatine may result in a small increase in body mass due to increased water within muscle, which reflects its normal physiological mechanism… not body fat gain (which I have to remind clients daily!) Creatine is not essential, and supplements should support, not replace, a balanced diet. Individual needs, health status, and training goals should always be considered. This is the creatine I use from @per4mbetter to support my own training and performance. You can use my code NUTRITIONBYLUCIE for 25% off if helpful. As a dietitian, I only share products I use and that are supported by evidence 🧡

Backed by decades of research. Creatine improves strength, power, and training output and it can be a great supplement if you want to increase muscle💪🏼🥹 Avoid if you have kidney disease or use under medical supervision. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . #creatinemonohydrate #dietitian #nutrition #health #muscle

❌ Creatine does NOT give you a boost of energy like caffeine. ✅ But it DOES help your muscles produce force more efficiently. Simply put, here’s how 👇 Your muscles run on ATP — your body’s energy currency. When you train hard, ATP gets used up very quickly - especially in the first 8-10 seconds of a set (it’s called the ATP-PC system - and that “C” stands for CREATINE). Creatine helps recycle ATP faster, so your muscles can recover a little quicker and produce more force over repeated bouts if high intensity exercise like resistance training. So you get: 💪 More overall load 💪 More power on repeated efforts 💪 less fatigue on repeated bouts of short duration high intensity work. So although it’s not a stimulant, it does help you perform better. 🆕 Creatine is also being studied for its role in brain energy metabolism 🧐, with early research showing promise for: • cognitive function/brain fog • sleep deprivation • concussion recovery But this is early-stage research, and still developing, I haven’t dug into it much, but I’m cautiously optimistic. 🏠 TAKE HOME MESSAGE… Creatine is one of the most researched, safe, and effective supplements for women who want to train hard, recover well, and build strength. If you aren’t training consistently and at a fairly high intensity, then start with that before you start using Creatine. You might still get some of brain benefits if you aren’t training consistently, but like I said, that research is in its infancy. Let me know what questions you have about Creatine (how much? what kind? loading phase? weight gain?) and I’ll do my best to help you out. #menopausalathlete #menopausemuscle #womenwholift

STOP - You might be wasting your creatine! Creatine works but only when it’s taken properly and consistently. Most people get this wrong. Small details make a big difference. #creatine

Why take creatine… As a fitness coach who’s taken creatine for years, here’s what it actually is + why I recommend it to all of my clients (of all ages) Creatine is a naturally occurring compound found in your muscles that helps produce quick energy for strength, power, and performance. Your body already makes it naturally but supplementing just helps you get more of the benefits and fills in the gaps of your body not producing enough! Why women should take creatine: -Increased strength & muscle tone (not bulk) -Better workout performance & endurance -Faster recovery + less soreness (which again helps with muscle building) -Helps preserve lean muscle (especially during fat loss) -Supports brain health, focus, and mood There’s been multiple studies shown on women who are older aged taking creatine and it being super beneficial to keeping up good muscle mass (which is especially needed at that age) Remember - toning up = less body fat more muscle mass! So when I say this helps you build muscle, I also mean it will help you tone up! MYTH CHECK Creatine does not mess with hormones. Creatine does not make you bulky. Creatine does not cause fat gain. If you are strength training and following proper nutrition, creatine is one of the most researched, effective supplements you can take to help your results! Thanks so much @bloomsupps for sending me these to try out! Any questions, comment or dm me 🫶🏼 #giftedbybloom #gymgirl #girlswholift #fatloss #nutrition

Let’s talk about creatine 💪 What it actually does 👇 ✨ Creatine helps regenerate ATP (your body’s primary quick energy source). More ATP = better training performance, more quality reps, and greater strength over time. ✨ We naturally get creatine from foods like red meat and seafood, and our bodies produce small amounts on their own. Supplementation simply helps saturate your muscle stores. Creatine Myths ⬇️ • “It makes you bulky.” Creatine draws water into the muscle cell, which can make muscles look fuller and more defined. That’s intracellular hydration — not fat gain. • “It causes weight gain.” If the scale increases slightly, it’s typically water stored inside the muscle. That actually supports performance, recovery, and muscle function. • “It’s not for women.” Women naturally have lower creatine stores than men. Supplementing can support strength, recovery, muscle retention, and performance — not “bulk.” Beyond Strength & Muscle 👇 🧠 Brain function: Creatine is stored in the brain, and brain cells rely on ATP just like muscle cells do. There are findings that healthy creatine levels are associated with improved cognitive performance, mental clarity, and resilience to mental fatigue — especially during stress or lack of sleep. 🦴 Aging & longevity: Creatine supplementation may help reduce age-related muscle loss and support bone density over time. 💣 Creatine is one of the most researched, clinically supported supplements available. It’s not a steroid. It’s not a PED. It’s a naturally occurring compound that plays a fundamental role in energy production — and many people don’t consume enough to fully saturate their stores, athlete or not.

If you’re scared creatine will make you bulky, you’re not alone. This is one of the biggest myths I hear from women who want to get leaner, stronger, and more toned. Creatine does NOT cause fat gain. It doesn’t “bulk” you up. And it doesn’t magically build huge muscles. What it actually does is help with strength, performance, muscle recovery, and long-term muscle retention, which becomes even more important in your 30s, 40s, and beyond. More strength = better workouts. Better workouts = better body composition over time. If you’re a busy woman trying to lose fat, build lean muscle, and feel strong without spending hours in the gym, creatine can absolutely support that goal. Follow for evidence-based fat loss, strength training, and nutrition advice for women who want real, sustainable results.

Creatine doesn’t make you bulky & it doesn’t make you gain fat. It also doesn’t ruin your physique. What it can do is help your muscles perform/recover better, and hold a little more water inside the muscle cell which is why some people feel “fluffy” at first. However, that’s not fat and that’s not a negative change. & it doesn’t mean you shouldn’t take it. Creatine is one of the safest, most researched supplements out there for people who lift. It isn’t required, but isn’t scary or unnatural either. Save this if creatine has confused you.✅🫶🏼

Creatine isn’t just for bodybuilders 🙌🏼ladies Here are a few awesome benefits you can get from taking creatine. 🔥Builds lean muscle (without bulking) Creatine helps your muscles create energy, that means better workouts, more strength gains, and muscle tone. And more muscle = a firmer, leaner look, not bulky (say less 🙌🏼) 🔥 Boosts your strength & workout performance in the gym: You’ll notice you can lift heavier, push harder, and recover faster. That consistency adds up fast, especially if fat loss is your goal. 🔥Supports fat loss (indirectly but powerfully) Creatine doesn’t burn fat 🫣directly but by improving strength, performance, and muscle mass, it BOOSTS your metabolism (after 35 metabolism slows down) and THIS helps your BODY GET BETTER at burning calories 🔥 🔥Helps maintain muscle as we age in your 30s, 40s, and beyond creatine helps PRESERVE muscle, which is so important for your metabolism, bone health, and long-term strength. It’s NOT just for men, I’ve seen amazing results from taking creatine over the years 👏🏻🔥 If progress feels frustratingly slow right now or you’re completely stuck, you NEEd to fill in the gap WITH THE RIGHT supplements, (this matters big time) so it responds to the hard work you’re putting in everyday ❤️ If you have any questions about creatine DM, I’m happy to help. I’m using @legion creatine gummies Code: JULIESANT #Creatine #weightloss #fatloss #creatinepowder #legion