Why women should take creatine
Creatine is one of the most sought after supplements. Studies over and over again show that creatine can increase strength, increase lean muscle mass and improve exercise performance, regardless of gender. Creatine has something to offer almost everyone.
For the most part, thanks to the misinformed media, many women still believe that creatine is a male-only supplement. To make matters worse, companies selling nutritional supplements commonly omit creatine from their supplements for women, which further strengthens the gender gap. It can be said that this is an anti-creatine absurdity.
Even with hundreds of published studies praising him, many women who train regularly do not use creatine. I have recommended this supplement several times, but I still listen to the same excuses.
3 myths of creatine use:
1. From creatine I will be powerful
Many women, but also men, think that creatine is a supplement that you only take when you want to get a lot. Sure, with the initial use, you may notice a small change in weight, but that's no reason to believe that it will cause you anything that will immediately resemble a Hulk.
Gaining real long-lasting mass comes with eating a lot and conscientiously lifting heavy weights. Talk to anyone who has followed a weight gain program and they will tell you that much more work is required to gain muscle than just taking creatine.
You need to be honest with yourself and respect that women have significantly lower levels of testosterone, the hormone that is most responsible for muscle growth than men, which makes gaining a lot of muscle mass extremely difficult for you.
Creatine alone will not make you powerful. But it can help you overall for better training, which will only help you to your goals.
2. I will be inflated with creatine
People fear that creatine causes water retention, bloating and indigestion. It's bad enough that women have to deal with bloating and cramps during certain periods of the month, so why make things worse with a supplement?
Believe it or not, research has shown that men taking creatine are more prone to water retention and weight gain than women. Women may experience water retention, but only while taking 20 grams of creatine per day for the first period of use for 5 to 7 days, and this also decreases over time.
Fortunately, you don't need a lot of creatine to work in your favor! Any overdose of the daily dose is negligible in the long run. If you stay at a low and recommended dose (3-5 g per day), it is very unlikely that you will notice any changes in your weight or any other unpleasant side effects.
3. The use of creatine is not safe
First of all, I would like to emphasize that creatine is by no means, nor does it resemble an anabolic steroid. It boasts more safety and efficacy information than various other popular female supplements such as CLA (conjugated linoleic acid), carnitine and glutamine. It is not even considered a banned substance by any sports authority, so it will not happen that you do not pass the test if you compete with your sport.
Some people believe that creatine can cause kidney damage or even liver failure. I've saved you from looking for studies, but I want you to keep your mind calm: in the hundreds of creatine safety studies done, none have ever shown that they pose any kind of health threat.
Not only is it considered safe, but your own body basically produces it! In addition, it is quite likely that you have it in your diet and consume it without knowing it. Do you eat fish or meat? Then you consume creatine.
Believe me, properly dosed creatine is completely safe for women.
How creatine works and what it brings
Although most research has been done on men, there is compelling evidence that creatine increases women 's strength without gaining weight.
And this is how it works: in order to contract muscle, the cellular fuel-adenosine triphosphate (ATP) molecule must break down the phosphate group, leaving behind adenosine diphosphate (ADP). Your body cannot use ADP. Fortunately, ADPs borrow a phosphate molecule from the creatine phosphate (PCr) stores in your body to make more ATP.
Taking creatine allows you to have more creatine phosphate available to replenish your ATP stores. When your body can replenish your energy more easily in this way, you can train at higher intensities and to a greater extent without getting tired quickly.
Studies on the effects of creatine
Studies have shown that as untrained as trained women can significantly increase their upper and lower body strength when taking creatine. In addition, a 2003 study found that women achieved greater improvements in strength compared to men: 14.8% versus 5.5%.
Creatine has also been shown to be beneficial for athletes outside the gym. It improves sprint and overall performance in terms of the dexterity of elite footballers preparing for the Olympics and reduces the recovery time for cyclists. This is only part of the reason why creatine was a supplement that is surprisingly the best choice an endurance athlete should take.
Whatever your goals - improving strength and energy, increasing muscle mass, reducing body fat, or just wanting to feel better about the physical activities you love - the ability to train harder and with more energy will help you achieve them.
What kind of creatine to take
Creatine monohydrate (the purest form of creatine monohydrate is the patented CREAPURE brand) is the most researched and supported type of creatine available on the market. Although there are other forms of creatine, such as creatine ethyl ester, creatine HCL, cre-alkalyne, Krea-Genic or creatine nitrate, no research has yet shown that any of these species have more benefits than creatine monohydrate.
How to dose creatine
I recommend taking 3-5 grams of creatine a day. As I mentioned earlier, there is no reason to take a higher dose. If you stay at a lower dose for about a month and still increase your body supply. It is also not necessary to take creatine for cycles.
CREATINE AND OTHER BENEFITS
Creatine is one of the cheapest sports supplements on the market, so you get a lot of music for little money. It is also tasteless and mixes well, so you can add it to almost any drink or protein sheikh without ruining its taste. For better solubility, you can mix creatine in warm water.
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