Creatine is something that is mostly used by male bodybuilders, the truth is, women have just as much to gain by taking it. In this article, I will discuss what creatine is and some of the benefits it can offer women.
What Is Creatine?
Creatine is an amino acid naturally produced in your body. It’s stored in your muscles and used as a source of energy for intense exercises done over short periods of time, such as lifting weights. Creatine is also found in animal protein, which means the chicken you had at lunch contributes to the amount stored in your muscle.
What’s important to note when you’re thinking about adding a creatine supplement is that your muscle is only able to store a certain of the amino acid, according to MedlinePlus. So if your creatine stores are full, taking more won’t do you much good.
How does creatine work?
Creatine provides a phosphate to the ADP molecule to produce ATP, which is the primary source of energy in muscle cells. Supplementing with creatine increases the body’s creatine stores. As a result more phosphocreatine is readily available to replenish ATP for use by the muscles when you’re lifting weights or performing a high intensity workout.
What Are The Benefits Of Creatine For Women?
Women will benefit from supplementing with creatine in the same ways that men will benefit. Benefits of creatine include:
- Reduced fatigue
- Increased strength
- Improved recovery
- Increased endurance
- Increased explosive power
Looking at those benefits, you will definitely agree that creatine is a great supplement for women as well as men. It’s not just for pumping up your muscles. If you’re a long distance runner, creatine can help you. If you’re a sprinter, creatine can help you. Athlete? Creatine will help your performance. Or perhaps you have a job and a family and after your workout commitments you are always super tired. Well, creatine can help you again. Along with a decent protein powder, I believe that everyone should have a good creatine supplement in their home.
How do you take creatine? Must it be combined with sugar for absorption?
Early research indicated that it was necessary to combine creatine with 75g of dextrose or sugar (causing an insulin spike) to help muscles absorb the supplement. This is because insulin helps shuttle nutrients to the muscles for use. This turned off many fitness ladies from using this supplement. However, new research suggests that creatine absorption can be accomplished without the use of a high-glycemic sugar. A dose of 5g of creatine daily for at least 8-weeks will increase muscle creatine.
Do you need to load creatine?
Traditionally, it was recommended to load creatine (25g daily, in divided doses) to quickly super-saturate your muscles for up to one week. Then, one would follow up the load with a maintenance dose of 5g per day. However, this is not necessary. By taking a 5g dose per day, your muscles will actually end up just as saturated in nearly the same amount of time!
So, if you’re looking for a way to achieve your desirable result in each gym session, please give Creatine a try. As fatigue is something that almost every individual face, specifically in case of women it is advisable to go for Creatine to improve your ability to continue to make progress. For more information on creatine, you can check out our online store. it’s the most trusted online store to buy muscle building and weight loss supplements.