athletes Archives - Athletes Sanctuary

5 Superpowers of Copper

athletesanctuary — Thu, 07 May 2026 08:40:03 +0000

The Trace Mineral Every Active Woman Needs

Let's be honest, copper is not exactly the mineral everyone is talking about. But maybe it should be. While iron, magnesium and zinc tend to hog the spotlight, copper is quietly doing some seriously important work in the background. For active women especially, getting enough of this trace mineral can make a real difference to how you feel, move and recover. Here are the five benefits worth knowing about.

1. It Helps Your Body Actually Use Iron

This one is a game-changer. Copper produces an enzyme called ceruloplasmin, which converts iron into the form your body can transport through the bloodstream and use to make red blood cells.¹ No copper, no iron transport, it really is that simple.

So if you have been diligently supplementing iron but your ferritin is still stubbornly low, copper could be the missing piece. Up to 35% of active women experience some form of iron deficiency,² and copper-iron dysregulation may be quietly contributing to many of those cases. Worth checking!

2. It Powers Your Energy From the Inside Out

Feeling flat even when you are sleeping well and eating right? Copper plays a direct role in ATP production, the energy your mitochondria generate to fuel every workout and every busy day.³ Without enough copper, your cellular energy engine simply does not run as efficiently as it should.

Consider it like a mechanic keeping your engine tuned. You will not necessarily feel copper working, but you will notice when it is missing.

3. It Supports Hormonal Health

Here is the link that often gets overlooked. Copper influences the balance between oestrogen and progesterone, and high oestrogen levels. Elevated copper in the body can occur from the oral contraceptive pill, perimenopause fluctuations or oestrogen dominance.⁴ Conversely, low copper has been associated with thyroid disruption and poor adrenal resilience.

For active women navigating hormonal shifts or managing symptoms like mood changes, irregular cycles or low libido, getting copper tested alongside a full hormone panel is a smart move.

4. It Keeps Your Joints and Connective Tissue Strong

If you run, lift or train regularly, your tendons, ligaments and joints take a beating. Copper activates an enzyme called lysyl oxidase, which supports the structural proteins responsible for building and maintaining strong collagen, elastin and wound healing.³

Low copper means weaker connective tissue, which can show up as niggling injuries, poor joint stability or slower recovery from training loads. Think of copper as your body's internal scaffolding crew.

5. It Speeds Up Recovery and Fights Inflammation

Hard training creates oxidative stress — essentially, free radicals that damage cells and slow recovery. Copper activates superoxide dismutase (SOD), one of the body's most powerful antioxidant enzymes, which neutralises these free radicals before they cause lasting damage.⁵

Research in athletes has shown that trace element status, including copper, is directly associated with oxidative stress markers and recovery capacity.⁵ Less oxidative damage means less soreness, faster repair and better adaptation to training over time.

So How Much Do You Need?

The Australian RDI for copper in adult women is 1.2 mg/day,⁶ which most women can meet through a varied whole-food diet. Top sources include oysters, beef liver, cashews, sunflower seeds, dark chocolate and lentils. Our apricot bliss balls are a great copper rich snack!

If you are taking high-dose zinc (which competes with copper for absorption), supplementing iron without improvement, or on the pill, it is worth asking your practitioner to check your serum copper and ceruloplasmin levels alongside your next blood test.^1,4

Small mineral, big impact. Do not overlook it.

Creatine for women

athletesanctuary — Wed, 13 Aug 2025 04:54:40 +0000

Creatine is naturally produced by the body and found in foods such as red meat and seafood. It's also one of the most popular and well-researched dietary supplements, particularly for athletic performance and muscle growth.

Creatine is not just a supplement for strength building or gym junkies; it is also useful for women in general. Creatine can assist with endurance, memory and cognitive function, depression, bone health, women’s hormonal health, and menopause.

5 benefits of creatine for women:

#1: Improve Endurance and Performance

Creatine is known for helping muscles regenerate ATP, the cellular fuel that powers short bursts of movement. While much of early research focused on strength, studies have found benefits for endurance, too.

One recent systematic review analysing active women in 16 studies reported improvements in anaerobic capacity (high intensity power and sprints) and in aerobic outcomes over 12 weeks, however, not all studies report consistent findings. Studies have indicated that creatine may reduce the frequency of dehydration, muscle cramps, and other injuries in active women.

#2: Support Brain Health — Clarity Under Pressure and Brain Power

Creatine plays a key role in cellular energy metabolism, especially in tissues with high energy demands—like the brain. Creatine may reduce oxidative stress and support mitochondrial function, which is crucial for long-term brain health.

Creatine may support cognitive resilience, memory and cognition, especially when under stress or when sleep deprived and during periods of high cognitive load as shown in trials using 5 grams for 6 weeks.

#3: Mental and physical energy

Creatine can assist with how we manage mental fatigue, multitasking, and stress resilience.

A recent review looking at creatine use in women found improvements not just in physical performance, but also in mental energy.

#4: Support hormonal changes

Hormonal shifts can influence mood, energy, recovery, and cognition. Creatine has shown promise in buffering some of those changes. It may help buffer fatigue and support exercise performance, especially in the luteal phase of the menstrual cycle. Early studies often ignored menstrual variability, but newer research is more cycle-aware.

Women who supplement with creatine may experience better power output, recovery, and consistent energy during high‑intensity training. Creatine may preserve lean muscle mass, improve bone health, enhance cognitive function and alleviate depressive symptoms in menopause.

#5: Promise in pregnancy

A 2025 analysis of creatine use across the female lifespan highlighted opportunities for brain and mood support during hormonal transitions, including pregnancy. Emerging evidence suggests creatine may support foetal development, maternal energy metabolism, and neuroprotection. Creatine shows promise in reducing oxidative stress and supporting placental function; however, further research is required to determine clinical applications in pregnancy.

Key Takeaways

For sportswomen seeking an edge: Creatine supports more than strength—it can elevate endurance in anaerobic and (in some cases) aerobic activities.
For those juggling mental load: It helps when you're carrying both physical and cognitive demands, and may help achieve better brain health, sharper focus, and reduced fatigue.
For women across life stages: Creatine may lend support to mood, energy, and recovery during hormonal shifts - whether menstruating, peri-, or post‑menopausal.
Vegetarians: Creatine may be beneficial for active vegetarians and vegans, particularly those who do a lot of high-intensity sports.

Form

We suggest creatine monohydrate, as it has the best safety record, is the most studied and has the most scientific backing in terms of performance. It is also most affordable. We love the new naturally flavoured Switch creatine, available in our shop.

Dosage

Between 2-5 grams per day has shown benefits without gastrointestinal side effects. Dosages of 5 grams have shown benefits in studies when used for a minimum of 4 weeks. One meta-analysis found no significant difference in cognitive benefits between short- and long-term supplementation periods.

Potential Side Effects and Safety

Creatine is considered safe for most healthy individuals when used at recommended doses. Weight gain, water retention and gastrointestinal issues can occur in some circumstances.

Creatine draws water into muscle cells, which can lead to a temporary increase in body weight. This is a normal and expected effect, not an increase in body fat.

High doses (20 grams per day) especially during a "loading phase," can cause stomach upset, bloating, or diarrhea in some individuals. When taken at the standard maintenance dose of 3-5 grams per day, these side effects are less common and are generally not a significant concern.

Creatine’s application for various sports and genders is rapidly evolving. Most studies to date have been completed on male participants and highlight the need to better understand the varied needs for women. Irrespective of this expanding knowledge base, one thing is for sure - creatine is here to stay.

At the Athlete Sanctuary, we believe in nourishing the whole athlete—the body, the mind, the emotions. Creatine, when used thoughtfully alongside training, nutrition, rest, and support, embodies that holistic intent. It’s not a quick fix, but like a trusted friend, it helps steady you through high-intensity sessions, mental load, and hormonal tides.

As with all supplements, check with your health professional before self-prescribing.

The missing carbohydrate in sports nutrition

athletesanctuary — Wed, 19 Feb 2025 04:27:19 +0000

Nondigestible fermentable carbohydrates (NFCs), are often called prebiotics. Prebiotics are dietary fibre that resists digestion in the upper gastrointestinal tract. Instead, they journey to the colon, where they become nourishment for beneficial gut bacteria. This fermentation process produces short-chain fatty acids (SCFAs), pivotal in maintaining gut integrity and overall health as outlined in our recent article.

Benefits of nondigestible fermentable carbohydrates in sports nutrition and gut health

The fermentation of nondigestible carbohydrates leads to several health benefits:

Enhanced Digestion: SCFAs, such as butyrate, fuel the cells lining the colon, promoting efficient nutrient absorption and a robust gut barrier.
Balanced Microbiome: Feeding beneficial bacteria helps maintain diversity, stability and a harmonious gut environment, preventing the overgrowth of harmful microbes.
Reduced Inflammation: SCFAs possess anti-inflammatory properties, which can alleviate symptoms of gastrointestinal disorders such as irritable bowel syndrome (IBS), affecting 30% of the Australian population.
Reduce symptoms: Fibre can significantly reduce gastrointestinal distress, such as constipation and bloating. Athletes often subject their bodies to intense physical stress, which can inadvertently impact gut health. High-protein diets, common among athletes, may alter gut microbiota composition, leading to increased production of proteolytic metabolites. This shift can exacerbate gastrointestinal distress during exercise, potentially impairing performance and recovery. Incorporating nondigestible fermentable carbohydrates can counteract these effects by fostering a more favourable gut environment.
Enhanced mineral absorption. Undigestible carbohydrates, such as inulin and mannitol, can improve the absorption and bioavailability of essential minerals, including magnesium, calcium, zinc and iron.

Incorporating Beneficial Carbohydrates into Your Diet

To harness the gut health benefits of nondigestible fermentable carbohydrates, consider the following dietary additions:

Whole Grains: Oats, quinoa, and brown rice are rich in dietary fibre.
Legumes: Chickpeas, lentils, and beans provide substantial fibre and resistant starch, supporting gut bacteria.
Fruits and Vegetables: Bananas, asparagus, and garlic contain inulin and other prebiotic fibres. Inulin is also found in chicory root, Jerusalem artichoke, onion, leeks, burdock root, wheat and wheat bran. Mannitol is in mushrooms, cauliflower, celery, snow peas, butternut squash, sweet potato, apples, watermelon, cabbage, pumpkin, Brussels sprouts and peaches.
Psyllium husk can be taken with water for added fibre.
Resistant Starch-Rich Foods: Cooling cooked starchy foods like potatoes and rice increases their resistant starch content, therefore benefiting gut health.

Practical Tips

Gradual Introduction: Slowly increase fibre intake to allow your gut to adapt, minimising potential discomfort. Research suggests that 30 grams of fibre daily is recommended to provide gut health benefits.
Stay Hydrated: Adequate water consumption aids in the digestion and fermentation of fibres.