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ashley bender

@ashleyy.bender

4 months ago

Photo by ashley bender on July 19, 2026.

Photo by ashley bender on July 19, 2026.

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Posted On: July 20th 2026, 01:33 am

Tagged Users:

@alaina.gasparovich

alaina.gasparovich

@evekascak

my favorite pittsburgh tradition 💚

Comments (29)

downtownpitt

3 months ago

downtownpitt

Thanks for coming!

alaina.gasparovich

4 months ago

alaina.gasparovich

Fav 💚

cam.fazzino

4 months ago

cam.fazzino

comment media

cam.fazzino

4 months ago

cam.fazzino

We see the pickle bro

heyoashy

4 months ago

heyoashy

Cuteee

sara_harriger

4 months ago

sara_harriger

So cutie

giana.russell12

4 months ago

giana.russell12

your adorable

itss_melo_

4 months ago

itss_melo_

comment media

itss_melo_

4 months ago

itss_melo_

pretty girl

caitlin.gallagher_

4 months ago

caitlin.gallagher_

SO PRETTYYY

bella_canterbury22

4 months ago

bella_canterbury22

LOVE THESE

bella_canterbury22

4 months ago

bella_canterbury22

SO CUTW

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I’ve watched a lot of supplements rise and fall, and creatine is the one women keep talking themselves out of...

It started as the bodybuilder’s supplement, so plenty of women never gave it a look. Then the weight gain rumor made it easy to cross off the list.

Here’s how I’d start: Monohydrate is the most researched form.

Take 3 to 5 grams a day, with or without food, any time of day. Mix the powder into water or a smoothie.

Some people load with 20 grams a day for a week, but if you’re worried about water retention, skip the loading phase.

I’ll be honest about the research... Most of it was done on men, and I want more studies on women. What we do have is strong enough that I’d rather you decide with the facts.

Check with your doctor first if you have kidney problems or bipolar disorder. If you’re pregnant or breastfeeding, the data is too thin to say it’s safe.

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Good trip