Hey everyone,
I want to share something with you that could be truly transformative for my pole training and overall fitness, and that is the topic: creatine .
Yes, you heard right, creatine - the same supplement that is often associated with bodybuilders and muscle packs. But isn't it all a myth - that creatine is supposed to make you look so bulky and muscular? Many fitness influencers now also rely on creatine in their weight training and why shouldn't a woman benefit from it? Especially in relation to our pole training, this could be an absolute game-changer.
I have done a lot of research over the last few days to find out whether creatine is really helpful for me in my preparation. And I would like to share all of the information I have gathered with you in a clear format so that you have a short but informative article about the topic of creatine and women. Whether you ultimately want to supplement it or not is entirely up to you! 🙂
Creatine
Creatine is a natural compound that our body produces itself. It is produced in the pancreas, kidneys and liver from the amino acids arginine, methionine and glycine. Creatine plays a key role in energy metabolism, especially during short, intense physical exertion (such as in pole sports). It acts as a kind of reserve energy source for our muscles when the primary energy source (ATP) is used up.
When we exert ourselves intensely, such as in pole sports or strength training, ATP (adenosine triphosphate) in the muscles is used up quickly. This causes our body to resort to creatine phosphate to create new ATP. This happens by converting creatine phosphate ADP (adenosine diphosphate) into ATP, which gives us energy more quickly. (Confusing, I know 😵💫). This process delays the fatigue of our muscles and allows us to train longer and more intensely. –> for this reason, supplementing creatine can be very useful, as the body is supported in its production and has more reserves!
Benefits of Creatine
Prolonged performance and endurance: Creatine helps to increase performance during short, intense periods of exertion. For us pole athletes, this means more strength and endurance during demanding combinations and choreographies. It enables us to perform complex moves more precisely, without our muscles tiring too early.
Faster muscle building: It is scientifically proven that creatine can increase muscle building and maximum strength. This doesn't mean that we suddenly look like bodybuilders, but that we want to shape and strengthen our muscles more efficiently. (and the women in the bodybuilding class look really great too 🥰)
Support in reducing cellulite: Although it is always said that "cellulite is normal" and that you can feel good with cellulite - I am still happy if it has a positive side effect here too 😉 - The creatine draws water into the muscle cells (no water retention), which leads to a fuller appearance of the muscles. This can make the skin appear smoother and the cellulite is less noticeable.
Promotes recovery: One of the great benefits of creatine is its ability to speed up muscle recovery. After an intense pole workout, our muscles need time to recover. Creatine supports this process by replenishing ATP stores faster. This means less muscle soreness and a shorter recovery time between workouts. This is especially helpful when we train regularly and intensely to improve our pole skills or prepare for a competition.
Natural production and safe intake: Our body reduces 1-2 grams of creatine daily, but during intense physical exertion we often need more. Supplementing with 3-5 grams per day can close this gap and increase our performance without introducing artificial or harmful substances (if you buy high-quality creatine, of course 😁)
The benefits all came from my research and discussions with my boyfriend. Also, every body is different - for some it will work and for others it won't. But since I'm the kind of person who likes to try out all sorts of things and test them myself, I've decided to include creatine in my daily routine. I'll be testing this for the next 2 1/2 months until my competition and I'm already looking forward to sharing my progress and experiences with you 🥰😍
I'm excited to see what benefits I'll feel and whether I'll notice a change! There will definitely be a part 2 🙂
Do you take creatine? What experiences have you had? Let me know and share your experiences.
Feel free to check out my Instagram: https://www.instagram.com/judy.aerialist/
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