Dr. Stacy Sims

Yeah, you don't have to.

So this is all the bodybuilding stuff, right? So if you want to load, we see loading protocols over the course of two weeks, and you're starting to really saturate the body with those five grams four times a day. But for women, we see that three to five grams will fully saturate the body over the course of three weeks.

So this is all the bodybuilding stuff, right? So if you want to load, we see loading protocols over the course of two weeks, and you're starting to really saturate the body with those five grams four times a day. But for women, we see that three to five grams will fully saturate the body over the course of three weeks.

So that means that all our fast energetics, like I said, our gut, the intestines, and we're looking at the integrity of the intestinal cells and the mucosal lining. And we see that there is a greater incidence of GI distress in women. I think it's something like a five to one ratio of women to men having GI distress running.

So that means that all our fast energetics, like I said, our gut, the intestines, and we're looking at the integrity of the intestinal cells and the mucosal lining. And we see that there is a greater incidence of GI distress in women. I think it's something like a five to one ratio of women to men having GI distress running.

And it has to do with estrogen, but also has to do with what we call the mucosal lining of the intestines. So we want to maintain the integrity of the mucosal lining and creatine is really important for that. So if we're looking at saturating the body over three weeks with three to five grams, we improve that integrity so we have less GI distress.

And it has to do with estrogen, but also has to do with what we call the mucosal lining of the intestines. So we want to maintain the integrity of the mucosal lining and creatine is really important for that. So if we're looking at saturating the body over three weeks with three to five grams, we improve that integrity so we have less GI distress.

We also see that there have been randomized control trials looking at mood and specifically with regards to depression and anxiety. And women who are taking three to five grams of creatine will come out of a depressive episode more so than women who are just using an SSRI. So it's really important for brain metabolism.

We also see that there have been randomized control trials looking at mood and specifically with regards to depression and anxiety. And women who are taking three to five grams of creatine will come out of a depressive episode more so than women who are just using an SSRI. So it's really important for brain metabolism.

And when we're looking at that whole loading strategy for men, that's all about muscle performance. It's not about gut health. It's not about brain health. It's about muscle performance.

And when we're looking at that whole loading strategy for men, that's all about muscle performance. It's not about gut health. It's not about brain health. It's about muscle performance.

Yes. So Abby Smith-Ryan is a colleague at of UNC and she's done a lot of work in creatine for women. And yes, we see that there is an improvement in muscle capacity because you're increasing the amount of buffer that's available for muscle contractions. But it doesn't have to be the same loading dose as men.

Yes. So Abby Smith-Ryan is a colleague at of UNC and she's done a lot of work in creatine for women. And yes, we see that there is an improvement in muscle capacity because you're increasing the amount of buffer that's available for muscle contractions. But it doesn't have to be the same loading dose as men.

If you are looking for performance enhancement because you want to improve a training block or you're In physique building or you're going to do something like high rocks and you need to have greater muscle capacity, you might want to try the loading strategy. Yes, you will gain water weight because you're also storing more within the muscle.

If you are looking for performance enhancement because you want to improve a training block or you're In physique building or you're going to do something like high rocks and you need to have greater muscle capacity, you might want to try the loading strategy. Yes, you will gain water weight because you're also storing more within the muscle.

But for the general woman who's looking for health and performance benefits, you don't have to do a loading strategy. You just have to do that three to five grams a day.

But for the general woman who's looking for health and performance benefits, you don't have to do a loading strategy. You just have to do that three to five grams a day.

Vitamin D. Okay.

Vitamin D. Okay.

And why?