Protein & Creatine Monohydrate..

Written By Grace Leach

As we step into the new year, it's time to clear up some common misconceptions and dive into why women might need a little more when it comes to protein and how creatine can be a game-changer for your health and performance.

 

Why Women Need More Protein

Protein is essential, especially for women, when it comes to body recomposition and maintaining lean mass. Unlike men, women are at a higher risk of burning through lean mass, especially when training fasted. This is why I recommend:

  • Pre-training: Aim for 15g of protein and 30g of fast-absorbing energy. This fuels your workout and prevents muscle loss.

  • Post-training: Women should target 35g of protein within 45 minutes of finishing a workout to tip the scales towards muscle protein synthesis. Men, on the other hand, can consume 20g within 2-4 hours, as their bodies rely more on carbohydrate stores.

The Truth About Creatine

Creatine is often misunderstood, but it’s one of the most researched and beneficial supplements, especially for women. Here’s why:

  • Muscle Performance: Creatine helps store water in muscles alongside glycogen, enhancing performance and allowing you to train harder. It’s part of the system that buffers muscle contractions.

  • Dosage for Women: Women should take 3-5g daily, as we naturally have about 70% of the creatine stores that men have.

  • Beyond Muscle: Creatine improves gut health, brain health, and even the integrity of the mucosal lining in the intestines. It can decrease GI distress, which often affects women due to hormonal fluctuations. It also supports mental health by aiding in brain metabolism, potentially reducing episodes of mood swings, depression, and anxiety.

Gut Health and Overall Wellness

It's crucial to take care of your gut microbiome. Diets like keto, high in fats, can reduce this diversity and impair your body’s ability to synthesize vitamins and produce serotonin. Eating a variety of fruits and vegetables increases fibre intake, promoting a healthy gut microbiome.

 

Maximize Your Results

To achieve your goals, you need a clear reason and purpose. Confidence comes from investing in yourself—building a routine, eating well, and staying consistent.

 If you’re looking for performance enhancements, whether for general fitness or a specific event like Hyrox, consider how creatine and protein can support your journey. Remember, it's not about quick fixes but sustainable habits.

You can shop and save via the link below- DC ‘FITNNOURISH’

https://bscsupplements.com/?dt_id=1577294

 

Ready to take the next step? 

Let’s make 2025 your year of transformation. Reply to this email or check out the coaching options available. Your goals are within reach!

 

P.S. It all starts with discomfort. Let's embrace it and grow together.

Grace Leach
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