Why Women Should Supplement With Creatine

Creatine is a popular supplement with men, but creatine is very beneficial for women. I (Juliane) have been supplementing with creatine for over a year, and have made more strength and lean body mass gains in the that time period, than the first 10 years I lifted weights. The body makes creatine naturally. It is also found in a lot of red meats. But if you don't eat a lot of steak, then you need to get the creatine you are using up by training hard from supplementation. 

 

Here are some interesting facts I read in an article from Oxygen Magazine about the benefits of creatine for women.

 

Creatine works differently in women than in men. Surprisingly, we can get the all the muscle-building benefits without adding body fat. When you take creatine, it allows you to train at a higher intensity and a higher volume. That is why numerous studies have shown that creatine increases muscular strength, power and lean muscle mass. When a muscle cell has more creatine, each contraction can be more forceful, and you can do more work before the muscle fatigues.

The benefits are not only strength-related, according to a recent study published in the Journal of the International Society of Sports Nutrition. Researchers at the University of Oklahoma at Norman separated participants into three groups: creatine, placebo and control. The creatine and placebo groups did four weeks of high-intensity interval training (HIIT). Unexpectedly, they found that creatine improved anaerobic threshold by 16 percent, versus the 10 percent bump experienced by the placebo group. In other words, creatine can help runners or cyclists improve their race times, and weight lifters push out a few more reps at their heaviest weights. 

Studies show that creatine benefits are greater in women than in men; and unlike men, women do not gain weight from creatine supplementation. One theory is that women have naturally higher levels of creatine than men. Creatine also has an antioxidant effect that reduces muscle damage, improves recovery and preserves lean muscle. Additionally, creatine has no hormonal effect.

 

You can buy creatine in pill, powder or liquid. Just make sure you get creatine monohydrate. There is no need for a "loading phase." Most women will find great results on about five grams daily of creatine monohydrate.

 

I've tried a variety of creatine supplements (shown below). Currently, I prefer to mix the powdered form, by Cellucor, in my post workout recover drink.

 

Questions: email Juliane  JulBrown22@hotmail.com Visit our website at http://twinspirationfitness.webs.com for online personal training and nutrition.