Creatine For Women: How This Supplement Revolutionized My Life
While I’ve worked out on and off throughout the years, last year I decided it was finally time to stick to it. I wanted to feel better in my body, lose some weight, and get stronger. But before I started, I wanted to get things right this time. So, I dove deep and researched. One thing that kept constantly popping up was creatine. I had never even heard of it, yet it’s one of the most researched and effective supplements available. This piqued my interest. So, I started looking up the benefits, and I was amazed at how many there […]
While I’ve worked out on and off throughout the years, last year I decided it was finally time to stick to it. I wanted to feel better in my body, lose some weight, and get stronger. But before I started, I wanted to get things right this time. So, I dove deep and researched. One thing that kept constantly popping up was creatine. I had never even heard of it, yet it’s one of the most researched and effective supplements available. This piqued my interest. So, I started looking up the benefits, and I was amazed at how many there are! Then and there, I decided to start taking this supplement. It’s been a year since then, and I’m so glad creatine is in my life. If you are interested in this supplement, but aren’t sure if it’s right for you, read on and learn all about the effects of creatine for women.
Ready to feel stronger, fitter, and more energized?
What Is Creatine?
Creatine is a naturally occurring compound that is found in our muscle cells and is produced in your liver, kidneys, and pancreas. It’s also found in foods like red meat, milk, and fish. These compounds help the muscles produce energy during times of high-intensity exercise. It’s a compound that people use to increase muscle mass, improve performance, and improve strength. According to Cleveland Clinic, creatine works by increasing the phosphocreatine stores found in your muscles. This allows them to produce more ATP (adenosine triphosphate), which is crucial for producing energy during exercise. While you can get creatine from food, the supplement ensures you get higher levels daily.
Creatine is your muscle’s secret weapon
The Amazing Benefits of Creatine For Women
Before, I knew nothing about this supplement. However, once I read the benefits it can give me, it was a no-brainer. It seemed like the heavens had sent it to solve all of my problems. Not only does creatine help with your fitness journey, but it also helps aspects of your daily life. Since I started taking creatine, I feel my workouts are more effective, my brain fog has completely disappeared, and I’ve started noticing way more muscle definition. Those are just some of the benefits of creatine for women. Here are the rest:
- Increases muscle strength: Creatine enhances muscle strength and power for more effective, high-intensity workouts.
- Enhances athletic performance: It improves performance in sports requiring brief energy outbursts.
- Improves muscle recovery: Promotes a speedier healing and lessens discomfort in the muscles.
- Supports your bones: Resistance exercise and creatine together may increase bone density.
- Increases lean muscle mass: Creatine encourages more lean muscle mass for improved body composition.
- Supports the brain: Promotes cognitive function and brain health.
- Boosts your energy: Increased production of energy fights exhaustion.
- Keeps you hydrated: Improves hydration by assisting cells in retaining water.
Before and after creatine
The Side Effects of Creatine
With any supplement, you need to keep in mind creatine for women may have some side effects. One side effect I wasn’t too happy about in the beginning was some weight gain thanks to the fact that creatine helps cells retain water, but it paid off in the long run. While this was the only side effect, I personally had, there are some others as well. Here are some possible side effects, according to Healthline:
- Weight gain: You should expect some weight gain
- Digestive issues: Some people find it hard to stomach the extra creatine, which can lead to stomach cramps, diarrhea, or bloating.
- Kidney stress: Taking high doses of creatine can stress out your kidneys, especially if you already have a pre-existing kidney condition.
- Dehydration: The increased water retention in your muscles may lead to dehydration if you are not taking in enough water on the daily.
- Muscle cramps: While rare, muscle cramps can happen once you start taking creatine.
- Electrolyte imbalance: There is some potential for imbalances due to the water retention.
- Allergic reaction: Though these are super rare, some people may get allergic reactions like a rash or some itching.
- Mood changes: Some reports suggest possible mood swings or irritability.
- Acne: Because of the increased water retention and hormonal changes associated with intense workouts, creatine may cause acne.
Like any supplement, creatine also has side effects
How To Properly Take Creatine
You can start your creatine journey with a loading phase. Always read the instructions of your supplement. But in general, for your loading phase, it’s best to take 20 grams of creatine for 5-7 days. Split these into 4 doses of 5 grams each. This will help saturate your muscles quicker. After this loading phase, simply switch to a maintenance phase. In this phase, you need to take around 3 to 5 grams daily. You can mix your creatine powder with water, juice, smoothie, or whatever you like. I personally take my creatine in my morning protein oats or in my daily smoothie. Dr. Tod Cooperman, a noted researcher, shares that it is super important to stay hydrated while taking creatine, as it increase water retention in muscles. With creatine, consistency is key. You need to take it daily, even on your rest days. In general, creatine is safe for long-term use, there is no need to cycle creatine.
Get the most out of creatine
What Happens When You Stop Taking Creatine?
First, let me start by saying that you can safely stop creatine. If you decide to stop taking this supplement, your body will gradually return to the levels it was making before you started taking it. This also means you should expect that your muscles’ creatine stores will slowly start to deplete over a few weeks. You will notice some water loss, which means you will lose some pounds. There will also be a bit of a decrease in performance. Other than that, there are no known long-term negative effects from stopping creatine. When it comes to your muscle mass, you will still maintain most of your muscle gains as long as you continue to workout and eat a good diet.
Curious about stopping creatine?
Well, now you know everything there is to know about the effects of creatine for women. I hope you found this article useful. Creatine is a magical supplement that I don’t regret taking, not even for a second. It’s helped me out in ways I never expected it to. No matter if you are on a fitness journey or just need a boost in your daily life, this supplement can do wonders. So, if it sounds like something you can benefit from, what are you waiting for? Go find the perfect creatine supplement for you and start reaping the benefits!
Creatine is a fantastic supplement that can enhance your fitness journey and daily life
FAQs
Is creatine a steroid?
No, creatine is not a steroid. As I mentioned, creatine is a substance that already naturally occurs in our muscle cells. It is there to help the muscles produce more energy during workouts and physical activity. Steroids, on the other hand, are synthetic drugs that mimic the effects of testosterone. And while both can help you enhance your physical performance, they work in very different ways. Creatine is safe and wildly researched, while steroids can have serious side effects for your health.
Can you take creatine every day?
Yes, you can take creatine daily. In fact, it’s actually recommended to take it daily if you want to maintain elevated levels of creatine in your muscles. Some people like to start with a “loading phase,” where you take around 20 grams of creatine per day for around a week. Following this, there is a “maintenance phase” of 3 to 5 grams per day.
Is creatine better to take as a pill or powder?
There really isn’t much difference between taking your creatine in pill or powder form. It’s all a matter of personal preference, really, but they do have some differences. Powdered forms of creatine are usually cheaper and easier to incorporate into your daily meals, as they can be added to your water or protein shake. Pills, on the other hand, are more convenient as they don’t need to be mixed with anything to be taken. But they might be a bit more expensive and take a bit longer to digest.
Can I take creatine without any other supplements?
Absolutely! You don’t need to take creatine with other supplements, like protein, for it to work. Creatine is effective on its own and doesn’t need any additional supplements to work. But you can always stack them with other supplements, like preworkout mix or branched-chain amino acids (BCAAs), to maximize your recovery and benefit your fitness journey. But if you prefer things simple, taking creatine on its own will be just fine.
Creatine is a natural compound
