Creatine is often viewed as a “guys-only” supplement, or used to bulk up.
Creatine, an essential compound, plays a vital role in energy production. Creatine can help you avoid fatigue when you exercise and expend a lot of energy. It can also make you more muscular and fitter.
Creatine has other health benefits that will help you overall. Even if you don’t want to build muscle, it’s still worth looking into.
Are you still unsure? Let’s find out what creatine can do for women.
The Top 5 Reasons Women Should Take Creatine
Creatine plays a vital role in energy metabolism. Most studies of creatine’s effects have been done on men. However, creatine supplementation can be beneficial for women.
Are you curious about the effects creatine has on a woman’s physique? Here are the facts.
1. Muscle strength and power increases
Creatine supplementation can increase strength and power. This is because of increased ATP turnover which helps prevent fatigue. This means you can train harder and achieve greater gains. You also recover quicker after intense exercises.
Young females were given 20g of creatine for four days. Then, they received 5 grams each day for a 10-week resistance training program. The results were significantly higher in the leg extension, leg press and squats than those who received a placebo.
Participants also experienced an increase in fat-free mass, which did not significantly affect body weight or body fat percentage. This counters the myth that creatine causes weight gain.
The current literature on creatine and women shows that both trained and untrained individuals have greater body strength during aerobic and anaerobic exercise.
Creatine supplementation isn’t just for people who want to gain muscle. Creatine supplementation is available to women of all fitness levels.
2. Promotes healthy weight and body composition
Creatine does not cause weight gain, contrary to popular belief. Water retention is what most women feel when they first take creatine.
Creatine draws water to your muscles. You’ll also find the water that you need to develop and grow your muscles.
Water retention can last for a few weeks, but it will eventually diminish.
Another question that is frequently asked is “Can you take creatine to help women lose weight?” But it is indirect.
Creatine does not cause weight loss by itself. Studies have shown that creatine supplementation can lead to an increase in lean muscle mass or fat-free . Even though your weight may increase, it is not fat that you are gaining.
Creatine supplementation can help support healthy weight and body composition, especially as we lose muscle mass with age. Studies have shown that creatine can increase muscular performance in older women.
3. Cognitive performance is improved
Creatine supplementation can be used to ensure the brain has enough energy for exercise and other activities that require more energy.
Creatine may therefore help to maintain or improve cognitive performance.
Another study involved older male and female participants who were subject to 16 weeks of resistance training, supplemented with creatine. Those who took 5 grams of creatine per day showed increased cognitive performance and handgrip strength.
Creatine doesn’t necessarily improve intelligence or long-term memory. Studies have shown that Creatine can improve complex cognitive processes like reaction times, recall, coordination and decision-making.
Studies have shown that people who are stressed experience cognitive improvements. Creatine supplementation may be able to protect cognitive performance in physically stressful situations such as sleep deprivation or intense exercise.
4. Protects against injury and diseases
Although researchers have yet to identify a direct connection, there has been increased interest in creatine’s protective properties that could protect against injury or diseases.
Research has shown that creatine can lower cholesterol, regulate blood glucose levels and improve mitochondrial function. These are all important factors for improving cardiovascular health and reducing the chance of developing heart disease.
According to the International Society of Sports Nutrition creatine supplementation can help manage or prevent injuries. Creatine can also be used to provide therapeutic support for people with muscular dystrophy or other neuromuscular disorders.
In addition, researchers have focused on creatine supplementation to Address age-related conditions such as muscle weakness or cognitive impairments
5. Safe to use
Numerous studies have shown that creatine can be safely taken and is well tolerated by the body.
It is a vital compound that the body naturally produces. It can also be found in many foods, such as meat, poultry, and seafood.
Long-term creatine supplementation has also not been associated with any adverse health effects
What Creatine Do Women Need?
Research has shown that creatine is not as well-received by women than it is for men. Changes in creatine metabolism were linked to women’s reproductive cycles, and whether they are post-menopausal.
Women have lower creatine levels and tend to eat less creatine. Supplementation can be a great way to increase your physical strength and performance.
Studies have shown that creatine responsiveness is lower in women who have higher intramuscular levels. Women may require higher creatine doses than men to reap the full benefits of creatine.
Dosage Recommendation
For every kilogram of bodyweight, the recommended daily intake of creatine is 0.1g per day. For faster results, those who are looking to build muscle might consider increasing their daily intake to 0.3 grams per kilogram per day.
Experts recommend 3 to 5g per day in combination with regular exercise or training to reap the benefits of creatine. To bulk up, may need to take 10 to 20 grams of creatine daily.
Xendurance’s Creatine JB contains Creapure(r), Creatine, which is a 99.9% bioavailability creatine monohydrate. This formula ensures that creatine is properly replenished in order to maximize muscle strength and function. This easy-to-digest formula is ready to go!
Enjoy the Amazing Benefits of Creatine For Women
According to research, creatine supplementation for women can increase strength and athletic performance. Creatine supplementation can also increase cognitive function, which will allow you to think faster and more quickly.
These will ensure you perform at your best when engaged in intense physical activity.
Long-term supplementation of creatine has not been linked to any adverse health effects. This means that it may be able help you protect yourself from injuries and diseases, especially those that are associated with age.
Consider a creatine supplement if you want to increase your strength and be able to tackle any challenges outside of the gym.
Tag: FITNESS and HEALTH AND WELLNESS
