How secret to tackling menopause may be muscle-building supplement loved by gym ... trends now
Women going through the menopause are usually armed with anything from HRT to magnesium and omega-3 supplements to tackle their symptoms.
But they might be missing a trick.
Creatine — gym-bros' favourite muscle-building supplement — could be the secret to beating some of the most dramatic results of the menopause, including muscle loss, which increases the risk of falls and fractures.
This compound found in our muscles, is taken by fitness fanatics before and after intense exercise, thanks to its ability to boost workouts, build muscle and even improve brain function.
'Research has shown that creatine supplementation, when combined with resistance training, can be particularly beneficial for postmenopausal women,' says Rob Hobson, sports and registered nutritionist at Healthspan and author of Unprocess Your Life.
'Creatine supplementation is often used to increase muscle mass as it can draw more water into the muscle cells and promote muscle growth.
Creatine — gym-bros' favourite muscle-building supplement — could be the secret to beating some of the most dramatic results of the menopause, including muscle loss, which increases the risk of falls and fractures
Creatine (pictured) is a gym-bros' favourite muscle-building supplement. But Older women, in particular, can benefit from taking creatine because of the increased risk of muscle loss (sarcopenia), which can then lead to bone loss (osteoporosis)
'There are also lots of studies showing how creatine supplementation can improve strength, power, and high-intensity exercise performance.'
Older women, in particular, can benefit from taking creatine because of the increased risk of muscle loss (sarcopenia), which can then lead to bone loss (osteoporosis).
'Resistance training is a key treatment for sarcopenia, and evidence suggests that adding creatine supplements can further improve the muscle-building effects of this training, helping to reduce the impact of sarcopenia,' says Hobson.
Here, Mr Hobson reveals what all women need to know about creatine - especially those in mid-life and beyond…
Makes performing everyday tasks easierCreatine can help enhance performance in functional tasks like standing from a chair or doing arm curls.
Mr Hobson suggests starting with a powder such as Healthspan's Elite All Blacks Creatine Monohydrate, £43.99 for 500g (100 servings of 5g).
The key is combining it with lifting weights or strength training, according to Mr Hobson.
In one 2019 study, a 12-week program of creatine supplementation alongside resistance training led to significant increases in muscle mass and strength.
'I think the most likely reason for daily use of creatine would be for sports performance or maintenance of muscle mass in women post-menopause alongside resistance exercise,' says sports and registered nutritionist Rob Hobson.
'All scientific evidence shows that the best dose is from three to five grams per day.
'Some people choose to do an initial load on creatine to begin with which is normally 20g daily for five days before taking just 5g daily, but this is normally recommended for people trying to get quicker results in a shorter period of time, say
