If you are working out in a gym environment, then it is obvious to hear about creatine. What is it? It is actually an amino acid which is naturally produced in human body. It is quite popular for increasing muscle mass of your body enhancing the overall strength and performance. But many women who are into exercises regularly get confused whether or not to take this creatine.
If you are also one of them who have this question in mind that should women take creatine, then you are in the right place. Most of the women think that this is another supplement which should be taken only to gain some muscles and strength to achieve some serious goals. But creatine can actually be very helpful for women in many ways.
What Is Creatine?
As mentioned above, it is an amino acid which is stored in the muscles. While doing intense workouts, you may need some extra source of energy which is gained from the amino acids. This creatine can be also found in some animal proteins like chicken. Thus, it is very important to have animal proteins when you are working out regularly. Creatine can thus help you in the process of weight loss by supplying more energy to perform intense exercise like weight lifting and other weight trainings.
Can Women Take Creatine?
This is one of the most frequently asked questions that women often ask. It is true that creatine is mostly researched in men but there are some studies and evidences that prove it is beneficial for women as well.
Just like the men, women also experience a significant enhancement in their performance and energy after consuming creatine. Though there are some previous studies too where it has shown little to no benefits of creatine for women, it has effectively help them in strengthening their muscles. It is mostly beneficial for them who take it for a longer period of time.
Must Read: Why Strength Training Will Not Make You Big and Bulky
Important Thing To Know
As you have got your answer to your question should women take creatine, it is important to know some important things. Many women tend to freak out when they see an increase in their body weight to this creatine. But you have to know that this is common thing as creatine comes with water retention.
For this, you may experience some gain in your weight. This is quite similar to the fact that a woman who is new to weight training will gain. This is because you start gaining muscle mass which can steadily increase the overall weight. But you will notice that you can comfortably fit into all your clothes without any trouble. This is because you become much leaner and fitter with creatine.
What Is The Best Creatine For Women?
If you are looking for the best creatine for women then you must consider some of the most essential factors. First of all, it is very important to ask your health and fitness trainer before you buy any. Further, also ask him/her about the dosage. Taking these creatine supplements with proper guide be harmful too.
The most effective and best type of creatine for women is undoubtedly creatine monohydrate. It is the best form of creatine that can be highly beneficial for women. It is quite inexpensive and also most researched.
You can purchase the unflavored version which is ideally the most recommended one as well. One of the benefits of buying unflavored version is that you can add it to anything. Some women also find this type not suitable for their stomach. In case you have any problem ask your trainer or health physician immediately.
There are several other options of creatine available for women that you can also try. Some of the best and most used ones are creatine pyruvate, creatine citrate, creatine ethyl ester and creatine HCI. These might work better for you if you have some gastrointestinal issues by consuming the monohydrate version.
Benefits Of This Creatine
There are some amazing benefits that a woman can get from the creatine supplementation. These benefits can actually help you to perform better while exercising and training. Thus, you can reach your goals faster and in an easier way. Here are some benefits of creatine that women can experience:
- Boost the energy level: Creatine can help you to get some extra energy which will allow you train harder and longer than before. This is great for gaining some quick energy for your body.
- Protein synthesis: Another great benefit of the creatine supplement is that it can stimulate the muscle for protein synthesis. This is extremely beneficial for providing that extra power and strength to the women while they are working out.
- Increase muscle mass: The creatine can increase the overall volume of your muscle which helps to strengthen the muscles. Thus you will get more toned and leaner muscles. It will eventually help you to look and feel slimmer than before.
- Lactic acid: When you are working out, it is natural to feel exhausted quickly because of the muscle fatigue. The lactic acid present in the creatine helps you to work and exercise for longer houses without feeling tired and exhausted.
What Is The Dosage?
Though the actual dosage vary from one person to another depending on various aspects of your body and health, ideally 3 to 5 grams per day is enough. The best dosage of creatine for women is a bit complicated.
Some women have got their result in just 3 grams per day whereas some of them has to take 5 grams a day. So, you can start with 3 grams per day and if you don’t see any significant change or improvement then you can bump to 5 grams.
Conclusion
So, your doubt about should women take creatine is clear now! It is in fact quite beneficial for the women body. But always make sure to consult with your gym or fitness trainer before you take any step. Everyone has separate needs and dosage. So, in case you want to know whether or not it is necessary for you take and how much per day, consult with a professional.
Source:
1. http://www.livestrong.com/article/419702-can-women-take-creatine-to-lose-weight/
2. https://www.girlsgonestrong.com/blog/nutrition/supplements/creatine-women/
3. https://www.bodybuilding.com/content/why-women-should-take-creatine.html
4. https://www.beachbodyondemand.com/blog/should-women-take-creatine
5. https://www.muscleandstrength.com/expert-guides/creatine-supplements
