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Benefits of Creatine for Women
What is creatine?
Creatine is an amino acid that our bodies store in our muscles and brain to use as a natural energy source. Because of this, it is one of the most popular muscle growth supplements in the market. Itincreases muscle strength and power while delaying the point at which your muscles fatigue which allows you to train at a higher intensity for a bit longer than you usually would.
Creatine is great because it has an antioxidant effect that reduces muscle damage and improves recovery. During exercise, when our bodies need maximum energy, it converts creatine into phosphocreatine which fuels our muscles.
How Does it Affect Women?
Creatine is not just a supplement for men, and there is no reason why women should be hesitant to try it out. Research is increasingly underlining the benefits of creatine for women, particularly when it comes to building lean muscle without the appearance of bulk. If you’re looking to tone down instead of bulking up, this could be great for you!
- This supplement has been shown to help womenbuild lean muscle,since it can help sustain higher energy levels throughout intense workouts.
- Another study also revealed that creatine supplementation can help support mental clarity during a workout by improving oxygen uptake in the brain, which can make all the difference during mentally challenging workouts.
Creatine for All Women
Even women who aren’t exercising regularly, or at all, may still take creatine supplements and benefit from the many therapeutic effects.
- For older women, studies showed that even a low dose of creatine created a hugeimpact on muscle function in elderly subjects in just two weeks.
- This canhelp support healthy bones and skeletal mass over time.
Additionally, inone study, a group of postmenopausal women who were given creatine and asked to do resistance trainingshowed increased physical function, lower limb lean mass, and overall improved quality of life.
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Is Creatine safe for pregnant or breastfeeding women?
Studies show that a baby’s growth during pregnancy may be dependent on its mother’s levels of creatine, according to research from a team of Melbourne researchers. In the study of 270 women, researchers have found that pregnant women who had less creatine in their urine gave birth to smaller babies.
Since creatine is a molecule that the body can naturally produce, it is a normal component of human milk, supplying about 9% of the infant’s daily requirements for lactating mothers. With that said, creatine supplementation during pregnancy may have benefits for both the fetus and newborn.
These findings tell us that a minimum recommended creatine intake during pregnancy is advisable, but creatine supplementation might not be needed as this can be met from natural food sources and a well-balanced diet.
Which Kind of Creatine is Best for Women?
Creatine supplements are sold in powdered, pill and liquid forms. There are various types of creatine as well such as creatine monohydrate, creatine ethyl ester, and magnesium creatine chelate.
It’s important to choose one with pure ingredients and no fillers. Experts agree that there’s only one thing you need to reach for: creatine monohydrate – which you can easily find on our website.
VPA® Creatine Monohydrate is the best and cheapest creatine supplement. It is a pure 100% pharmaceutical grade powder and micronized to 200 mesh so that it dissolves easily.
While creatine is available as a powdered supplement, you can also get it through natural food sources like organ meat, red meat, pork, and fish. And for our plant-based friends out there who forgo dietary sources of creatine, they may also want to consider adding the supplement to their routine as the amino acid itself is vegetarian/vegan friendly.
You can getVPA® Creatine Monohydrate in 200g bottle or 1kg bag, both unflavored and vegan friendly.
How Much Creatine Should I Take?
Each person has a dosage that works for them. We recommend using this formula based on your body weight – 0.03 x your body weight in kilograms equals grams, to be exact.
Here’s an example: 0.03 x55 kg = 1.65 g of creatine supplement
Otherwise, most people choose to take a 5g dose daily, as there are no health concerns or side effects of doing so. That said, a little creatine can go a long way.
It is most helpful when part of a consistent routine, so you should aim to take it daily.
Is Creatine Safe for Women?
Creatine is generally safe and does not have medical side effects. People taking creatine may experience short-term digestive issues if they are not also drinking enough water.
Like all supplements, we would still advise to consult a medical professional before taking it, especially if you have any underlying medical conditions.
For further reading, check out our related blogs on creatine supplementation:
The do’s and don’ts of creatine supplementation
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