Increased Strength, Muscle Growth, and Training Performance
Creatine monohydrate is one of the most researched and widely used dietary supplements. With over 1,000 studies on creatine supplementation the scientific evidence is overwhelmingly positive.
One study by the NIH found, "...creatine supplementation increases intramuscular creatine concentrations which may help explain the observed improvements in high intensity exercise performance leading to greater training adaptations. In addition to athletic and exercise improvement, research has shown that creatine supplementation may enhance post-exercise recovery, injury prevention, thermoregulation, rehabilitation, and concussion and/or spinal cord neuroprotection." This just means that taking creatine with resistance training will help with muscle building, performance, energy levels, and cognitive benefits.
Should you take creatine before or after your workout?
The science is mixed on when to take creatine supplements. Several professionals recommend consuming creatine after exercise to improve the rate of creatinine delivery to your muscles and aid in recovery. Other studies show a decrease in body weight induced from consuming creatine during exercise. And other studies suggest using creatine powder before working out to help with recovery between reps and sets and to reduce muscle damage.
In my opinion, this mixed results just shows the flexibility and vast benefits of creatine supplementation no matter when you take it. My suggestion is to add this sports nutrition to your daily routine and see how it benefits you.
WHY SHOULD WOMEN TAKE CREATINE?
When I first started talking about creatine, my wife thought I was talking about a steroid. She couldn't have been more wrong! Many people have misguided ideas of creatine and what it does, so here is an overall synopsis of what it can do for your body.
Creatine is a natural substance created in our kidneys and derived from the foods that we eat. It is found in meats at various levels. It has been studied more than any other supplement. It is safe and effective with powerful benefits for both athletic performance and general health.
It has been shown to improve exercise performance, muscle growth, brain function, and even fight certain neurological diseases!
Men, bodybuilders, and professional athletes aren't the only ones that should take creatine. Everyone should be supplementing with this super supplement. Women specifically!
READ BELOW TO
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LEARN ABOUT THE MYTHS OF CREATINE
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ITS BENEFITS
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AND WHAT YOU SHOULD BE TAKING
I HEARD CREATINE ISN'T SAFE – WHAT GIVES?
MYTH 1: CAN CREATINE MAKE WOMEN GAIN WEIGHT AND CAUSE WATER retention?
False: studies show that men tend to retain more water due to creatine supplementation than women. Additionally, any initial weight gain is likely from water retention, and the water is typically stored intra cellular; meaning it is water retained inside the muscle cells; not the bloating, puffy water retention many women are concerned with. If you are one of the few women that does retain some water weight from creatine, wait a week or two as this “extra” water weight should go away.
MYTH 2: CREATINE IS A STEROID
False: creatine is an amino acid (think, building blocks of proteins); not a hormone.
MYTH 3: CREATINE IS ONLY FOR BODYBUILDERS AND THOSE LOOKING TO PUT ON Lean MUSCLE
False: creatine is a safe and effective supplement for improved athletic performance and general health. It also has aerobic benefits and helps muscles fight fatigue! Creatine benefits the whole body and should be used by everyone. Vegans and vegetarians should definitely supplement wit a vegan source of creatine since they very limited amounts from their diets!
MYTH 4: CREATINE WILL HURT MY KIDNEYS
False: our body naturally creates creatine and we get it from some of the foods we eat (i.e. red meat having the highest levels). But supplementing daily with 2-5 grams of creatine for healthy individuals is recommended to get adequate creatine levels needed for all the amazing benefits of this super supplement.
MYTH 5: creatine NEGATIVELY affects women's hormones?
False: A 2021 study published in NIH (reference below) looks at a lifespan perspective for creatine use by women. The study found benefits may be particularly important during menses, pregnancy, post-partum, during and post-menopause. The research on women is not extensive, and more studies are needed to support these early finding.
The study in 2021 found creatine supplementation among pre-menopausal females appears to be effective for improving strength and exercise performance. Postmenopausal women may also experience benefits in skeletal muscle size and function when consuming high doses of creatine (2.5-5 grams per day); and favorable effects on bone density when combined with resistance training.
Further, pre-clinical and clinical evidence indicates positive effects from creatine supplementation on mood and cognition. Creatine supplementation may be even more effective for females by supporting a pro-energetic environment in the brain.
HOW DOES CREATINE BENEFIT A WOMEN'S HEALTH?
Creatine BENEFITS INCLUDE (THESE BENEFITS ARE FOR MEN AND WOMEN ALIKE):
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INCREASES STRENGTH GAINS AND MUSCLE SIZE
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INCREASED MUSCLE POWER OUTPUT
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IMPROVES AEROBIC ENDURANCE AND FIGHTS MUSCLE FATIGUE
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HELPS BUILD MUSCLE MASS
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IMPROVES RECOVERY BETWEEN SETS AND WORKOUTS
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IMPROVES COGNITIVE FUNCTION AND BRAIN HEALTH
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MAY FIGHT SOME NEUROLOGICAL DISEASES
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MAY LOWER BLOOD SUGAR AND FIGHT DIABETES
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MAY REDUCE FATIGUE AND TIREDNESS (ANYONE LIKE MORE ENERGY?!)
WHAT IS THE BEST TYPE OF CREATINE FOR WOMEN?
There are many forms of creatine available, but only one form is the safest and most studied – creatine monohydrate. You can't go wrong with this form and the recommended dosage of 3-5 grams per day will help saturate muscle stores.
Creatine builds up in your body over 28 days, so taking it every day is important to get the full effect of its benefits. There is no need for a saturation phase (loading phase). But don't fret if you miss a day since it doesn't deplete from the muscle in one day either. Just do your best to take it as often as possible!
WANT TO TRY CREATINE?
PROPELLO LIFE'S PRE-WORKOUT
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HAS 5 GRAMS OF THE HIGHEST QUALITY CREATINE MONOHYDRATE AVAILABLE
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IS A VEGAN PRE WORKOUT
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PLUS, IT HAS OTHER AMAZING AND SAFE INGREDIENTS TO FUEL YOUR WORKOUT
If you want to learn more check out our other article on creatine:
Sources & Scientific References:
https://www.healthline.com/nutrition/10-benefits-of-creatine#section5
https://www.girlsgonestrong.com/blog/nutrition/supplements/creatine-women/