Creatine is one of the most well-researched workout supplements on the market. According to the International Society of Sports Nutrition, creatine monohydrate is the most efficient ergogenic nutritional supplement currently available to athletes to increase lean body mass during training. They made this declaration after analyzing several existing studies on creatine. However, one question remains for many: Is creatine for women?
Many people, not just athletes, enjoy the benefits of this supplement. Since a woman’s natural creatine stockpiles are lower than a man’s, you may benefit more from creatine supplements and see an increase in performance. Creatine can also be incredibly effective for PMS symptoms, your overall fitness journey, and especially muscle growth.
What Exactly Is Creatine?
Creatine is not a steroid. It is an entirely distinct chemical molecule that has nothing to do with hormones. Your body naturally produces creatine from the precursor amino acids arginine, glycine, and methionine. Although creatine is composed of amino acids, it is not regarded as a protein because of how it is digested.
Your diet may contain trace amounts of creatine from various protein-rich meals, notably red meats (beef, lamb, and pork) and fish. About 1 gram of creatine is typically consumed daily by meat eaters. The laboratory-produced supplement version of creatine is a tasteless and odorless white powder. Creatine monohydrate is the most widely used and extensively researched form of creatine.
There are several varieties available, but monohydrate is currently the best. It has the strongest scientific support, the finest safety record, and is the most effective compared to any other type on the market.
How Creatine Works
Your muscles store creatine as a form of energy. This energy is activated as you strain yourself, causing your workout to be invigorated. When not in use, creatine is stored as a molecule called phosphocreatine. With larger energy storage in your muscles through phosphocreatine, the body can produce more ATP (adenosine triphosphate), which aids in muscle endurance during strength training and other anaerobic exercises. Creatine also supports your body’s hormone pathways and cell hydration, improving performance and aiding in muscle building.
Overall, supplementary creatine provides your body with the extra energy it needs to keep up with high-intensity exercises, thus helping you get your desired results.
Other Benefits Of Creatine For Women
Protects against age-related declines: One of creatine’s most well-known advantages is its capacity to boost muscle mass and quicken muscular growth. Older women who experience sarcopenia, or the age-related decline in muscle mass (dynapenia), bone mass (osteoporosis), physical performance, and strength, benefit from creatine. Additionally, creatine may lower your chance of falling and suffering a bone fracture.
Fighting diabetes: Type 2 diabetes is a condition that prevents your body from properly utilizing insulin. The most susceptible age group for this kind of diabetes is middle age or older. According to one research, patients with type 2 diabetes who supplement with creatine and exercise regularly have better glycemic (blood sugar) management. However, consuming creatine if you have diabetes also has risks, so it is crucial to see your doctor before you do so.
Enhances physical performance: Lean tissue mass increased more in one study among persons aged 57 to 70 who took creatine supplements for 7 to 52 days of resistance training than in those who did not. The improvement in lower-body strength is crucial for older persons since these muscles are more negatively impacted by aging than others.
Aids in the treatment of several neurological illnesses: According to recent research, creatine can treat a variety of age-related neurological conditions, including:
· Parkinson’s disease
· Huntington’s disease
· Lou Gehrig’s disease, also known as amyotrophic lateral sclerosis
· Alzheimer’s condition
Creatine And Alzheimer’s
While numerous studies have demonstrated that creatine increases muscle strength, more recent research shows that it may have other applications as well. New research has led to hypotheses that it may improve a person’s at-risk for cognitive dementia and assist with working memory problems, mental exhaustion, sleep deprivation, and traumatic brain injury (TBI).
Creatine For Women And Weight Gain
Many women avoid creatine because they have heard it can promote water retention, which some of you already face during specific times of the month (it is interesting to note, though, that men tend to retain more water than women). Women may occasionally retain water when consuming creatine for the first few weeks, but this effect seems to wear off over time. If you begin taking creatine, wait until your body has had time to experience its benefits before deciding to stop.
Creatine may also cause you to gain a little weight, much like any woman starting in weightlifting who starts gaining greater muscle mass.
What Is The Recommended Dosage And Timing For Taking Creatine?
Consuming 3 to 5 grams of creatine daily is generally and scientifically advised. The suggestion of 3 to 5 grams of creatine per day stems from an average healthy person breaking down and excreting about 2 grams of creatine daily through urine. You can replenish this lost amount and increase the creatine in your muscles by taking at least 3 grams daily.
Regarding when to take it to reap its benefits, research indicates that taking supplemental creatine before exercising may give the best results.
Creatine Monohydrate: Take It Or Leave It?
Take it. Creatine monohydrate is one of the most well-researched supplements around (next to protein and caffeine). There is proven research showing it helps stimulate muscle growth, and newer research seems to indicate (though studies are still being done) that it may also help with cognitive functions later on in life.
The research, the benefits, the cost (did we mention creatine monohydrate is incredibly cost-effective?) all point towards one conclusion: Creatine for women is a good thing.
“These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.”
