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Is Creatine Good for Women?
In this article, I will explain the benefits creatine offers women and some of the benefits this sports supplement offers.
What is creatine?
Creatine is an amino acid, it is found in your muscles and brain. Natural sources of creatine come from red meats and seafood. The human body can naturally produce up to one gram of creatine per day, this is done by the pancreas, liver, and kidneys.
The body stores creatine as phosphocreatine in the muscles so it can be used as an energy source.
Supplementing with creatine can help increase strength, muscle, and energy levels. The end result is increased training intensity and volume and less fatigue during workouts.
There have been several scientific studies that prove that taking creatine supplements can increase muscle size, strength, and improve endurance.
Muscle gains with creatine
Most women may be put off by the thought of gaining a lot more muscle, yes, you will see a slight increase in muscle size but not to the point of having bulging muscles. This increase in muscle size is due to your muscles retaining more ATP (Adenosine triphosphate). Not only will muscles increase in size they will be much firmer.
Benefits of creatine?
Several studies have shown that taking creatine can benefit both younger and older women.
Common reasons men and women use creatine is mostly for athletic performance, especially when short bursts of energy are required, such as the case when lifting weights, sprinting, or intense CrossFit sessions.
Any female athlete will all enjoy the benefits creatine offers.
Other benefits of creatine include:
- Speed up muscle recovery
- Reduce dehydration
- Prevent muscle cramps
- Give you short bursts of energy
- Gain strength
- Increase muscle volume and fullness
- Increase muscle contractions
Older people can benefit from creatine because creatine may improve performance during cognitive tasks. It may also reduce the deterioration of bone mineral density and muscle loss.
Types of creatine?
Creatine is sold in different presentations, these include the following:
Creatine monohydrate
Creatine monohydrate is one of the more popular creatines sold. this type of creatine is produced using a water and creatine molecule. Most creatine studies have been done using creatine monohydrates.
Some forms of creatine are processed and micronized to make it more water-soluble.
Creatine hydrochloride
HCI is the second most popular creatine because of its superior solubility
In theory, since it is easily dissolved in the water you require a lower dose, Some studies have shown that HCI is up to 38 times more soluble than creatine monohydrate.
Aside from having better solubility creatine hydrochloride is often more expensive than the standard monohydrate.
Ethyl Ester
There have been claims that the ether ester creatine is one of the best kinds of creatine, due to its composition and quick absorption.
While ether ester creatine is absorbed quickly one study showed that it does not seem to do a very good job at increasing creatine levels in the blood and muscles.
Tri-Creatine malate
As the name says, this is a combination of malic acid and creatine, the main reason this creatine is popular is that it is easily absorbed “even more so than” creatine hydrochloride.
Creatine pyruvate
There are many studies on creatine pyruvate, this is a hybrid creatine formula that contains a combination of active ingredients that are quickly absorbed by the body.
Combining pyruvic acid and creatine monohydrate boosts ATP synthesis within the muscles giving you a lot of energy and improving overall athletic performance.
Creatine pyruvate type has also been shown to help reduce body fat.
What is the best creatine for women?
There are several types of creatine, pre-workout supplements contain small amounts of creatine, these also have other ingredients that include vitamins, minerals, and amino acids.
Some women may find that a pre-workout supplement that contains creatine will provide the best well-rounded solution making it the best choice for women.
Women looking for something to help them improve high-intensity workouts and want to gain more muscle will want something with a combination of different types of creatine.
There are several creatine supplements sold that combine four or more kinds of creatine in a single formula, for example, CRN5 is made with the top five creatine types.
Is creatine safe?
When used in recommended doses creatine has been proven to be safe, in fact, it has been one of the most widely used supplements for decades.
Creatine may cause slight weight gain, this is mostly from lean muscle gains, people suffering from kidney problems should talk with their doctor before taking creatine.
Is creatine good for women?
This all depends on your goals and what you are trying to achieve.
If you want to gain muscle and increase strength, you will love the benefits you get from this supplement.
My personal experience from using creatine has been a positive one,
Creatine is a supplement I use when I experience low energy or when I feel I have hit a plateau and want to increase my training intensity.
I will normally use creatine for 6-8 weeks at a time. I find that it’s something I need Iwhen I want to lean out a bit and gain muscle.
References:
Creatine supplementation and resistance training in vulnerable older women
Effects of muscle mass and training when taking creatine.
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Hi My name is Rosalie and the author of Womenandmuscle.com I started this blog to help women understand a little about the side effects of anabolic steroids and share some of my favorite alternatives that have helped me stay in shape and improve my performance in the gym.