Supplement Spotlight: Creatine

It's one of the few supplements I recommend across the board, especially for active clients. Why? It helps your body produce more of a high energy molecule called ATP.

ATP powers cellular processes like muscle contractions, nerve impulses, and the formation of proteins (like muscle). Studies widely show that creatine:

- improves muscle performance, strength, and recovery.

- increases muscle protein synthesis aka muscle growth.

- improves bone mineral density.

- enhances cognitive function like memory, mood and can even help improve symptoms of depression (excellent for those in perimenopause suffering with brain fog!).

Adding creatine into my supplement regimen was a serious game changer for my workouts and muscle growth 💪🏼

DOSAGE: 3-5g is well researched and safe however you can adjust your dosage to your body weight e.g. if you're a 60kg female, 3g-5g is probably enough, whereas if you're a 120kg active male, you might like to increase your dosage to 7g-10g

TIMING: Any time of day is fine, however you will have greater muscle uptake if you consume with a source of carbohydrates within an hour before or after exercise.