Creatine for Women: Do You Need Creatine Supplements? What Are The Benefits, And Are You Risking Side Effects?
Introduction:
Ladies, if you are here reading about creatine, that shows me that you are serious about optimizing your looks, performance, and overall health! Therefore I have decided to make a comprehensive blog that will answer all the trending questions about creatine and give you a clear direction on whether creatine supplementation is for you!
In this blog, I will discuss what creatine is, its role in the human body, the best natural sources, whether supplements are required or not, what the benefits are, and if there are any potential side effects of creatine supplements.
What is creatine?
Creatine represents an organic compound naturally found in animal products and produced in our bodies. Its primary function is to help produce energy for our muscles. The primary sources of creatine are meat and fish; our liver, kidneys, and pancreas also have it in small amounts.
Creatine is one of the most researched compounds along with whey protein and represents a popular supplement known for improving performance! There are a few different forms of creatine, but the most commonly used is creatine monohydrate.
How much creatine does the human body produce?
As mentioned above, creatine is primarily produced in our liver, kidneys, and pancreas, approximately 1-2 grams daily. The amount will vary depending on age, lean mass, and sex. Females produce less creatine than males.
What are the main dietary sources of creatine?
The main dietary sources of creatine are red meat, fish, and poultry. Small amounts of creatine are also found in dairy products and beans.
Quantities of creatine in different food sources
400 grams of cod, salmon, pork, or beef contain between 1.4 and 2.2 grams of creatine. Herring is a type of fish that includes the most creatine, 3-4 grams per 400 grams.
Should women supplement creatine?
Yes, women will benefit from introducing creatine supplementation into their daily routines. Even women who do not exercise regularly will benefit from creatine supplementation as this supplement is not just used to improve performance and strength on the gym floor!
What are the benefits of taking creatine?
The primary role of creatine is to help increase muscle mass, enhance performance, support recovery, and reduce fatigue. It even affects improved cognitive function and can help with depression and anxiety. Additionally, creatine has even been found to support bone health and reduce the risk of osteoporosis.
Are there any potential side effects of taking creatine?
Creatine is one of the most studied supplements on the market, and so far, it is safe in most cases. Some minor side effects reported have been stomach cramps, nausea, and diarrhea. In most cases, these side effects are mild and are minimized when the creatine dosage is adjusted, and proper hydration is achieved.
Common myths about creatine supplementation
Creatine makes me gain weight!
Creatine can help improve your performance and reduce fatigue, allowing you to train more efficiently and optimize your physique in the long run! The way creatine works is that it increases intracellular water retention, which causes a slight increase in muscle mass. That is only temporary and will not lead to weight gain.
Creatine is bad for my kidneys!
That is another myth that has been debunked. There are no strong studies that link creatine supplementation to kidney damage. However, most health professionals still preach caution, especially with clients that have kidney issues or are prone to having kidney stones.
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What are the best creatine supplement sources?
Creatine Monohydrate
Creatine monohydrate has been the most common creatine supplement on the market for a long time. It is usually sold in powdered form and can be easily mixed with other supplements like whey protein or pre-workout formulas.
Creatine hydrochloride (HCl)
Creatine HCl is a newer form of creatine that has been gaining popularity lately. It claims to be more efficiently absorbed by the body due to its increased solubility in water, and it also reduces the potential of having stomach cramps or other side effects.
Creatine citrate
Creatine citrate is another form of creatine that is gaining more attention lately due to its high solubility in water and better absorption rates. It is an excellent option for those sensitive to stomach issues with creatine monohydrate.
Creatine ethyl ester
Creatine ethyl ester (CEE) is a form of creatine that has existed for some time. It claims to be more easily absorbed by the body. However, there is not enough evidence that suggests it is more efficient than creatine monohydrate.
How should women take creatine supplementation?
Taking creatine daily is crucial to maintain a consistent level of creatine to maximize its potential benefits.
Below is a detailed explanation of why you should take creatine supplements daily:
Creatine Loading and Saturation
When you first start creatine supplements, it is recommended to do a loading phase. During this phase, you would take larger doses of creatine which can be 10-15 grams daily for about 5-7 days. After the loading phase, you proceed with a maintenance dose of 3-5 grams per day to maintain optimal creatine levels. You don't have to perform the loading phase; you can go directly into taking 3-5 grams daily. It will take a few extra days to reach the required saturation level.
Taking creatine daily will ensure that your muscles remain saturated and that you reap all the benefits of creatine, like enhanced exercise performance, increased muscle mass, and others.
Energy Availability
Creatine is essential for energy production during high-intensity activities. When you take it daily, you will ensure that you have a steady supply of creatine in your muscles that can then easily be converted to ATP (adenosine triphosphate) for quick energy. That will enhance your performance during workouts so that you can have better exercise performance.
Muscle Recovery and Repair
Creatine supports muscle repair and recovery. With a consistent supply of creatine, you keep the ATP store replenishments, which further aids in the recovery of your muscle fibers and reduces muscle damage! That will help accelerate your recovery after training and can reduce muscle soreness.
Muscle Growth and Strength
As a female, you have physiologically minimal capacities for building lean muscle mass. With creatine supplementation, this process will be slightly increased, and your overall ability to put on lean muscle mass will increase. That happens because when you take creatine, you give your muscles the necessary substrate for protein synthesis, which is essential for muscle growth and repair. So consistent intake of creatine can aid long-term muscle hypertrophy and strength.
Cognitive Function
Some emerging research shows that creatine may have benefits buoying pure physical performance. These studies have shown improved cognitive functions, including improved memory and mental focus. By taking creatine, you support your brain's creatine levels, potentially enhancing cognitive performance.
Conclusion
It is essential to understand that creatine supplementation might affect individuals differently based on their diet and lean muscle mass. Some women might respond exceptionally well to creatine supplementations, while others might have stomach issues. It is also vital that supplementation represents just the top of the pyramid when it comes to health and physique optimization. The most important things are diet and physical activity, and creatine supplements for women can and should be just one of the many tools they can reach out for to take that extra step toward total health, physique, and performance optimization.
Sources
Buford TW, et al. International Society of Sports Nutrition position stand: creatine supplementation and exercise. Journal of the International Society of Sports Nutrition. 2007;4:6. (https://jissn.biomedcentral.com/articles/10.1186/1550-2783-4-6)
Kreider RB, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition. 2017;14:18. (https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0173-z)
Cooper R, et al. Creatine supplementation with specific view to exercise/sports performance: an update. Journal of the International Society of Sports Nutrition. 2012;9:33. (https://jissn.biomedcentral.com/articles/10.1186/1550-2783-9-33)
Rae C, et al. Oral creatine monohydrate supplementation improves brain performance: a double–blind, placebo–controlled, cross–over trial. Proceedings of the Royal Society of London. Series B: Biological Sciences. 2003;270(1529):2147-2150. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1691485/)
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