Creatine has many potential benefits for women as well, especially those who want to improve their workouts and their overall health
Creatine is usually associated with big, brawny men who use the protein to build their muscles. But can women use it too? Experts say creatine—a compound found in your body and in certain foods like meat and fish—improves performance and helps you bulk up.
However, creatine has many potential benefits for women as well, especially those who want to improve their workouts and their overall health.
Benefits of creatine for women
Most of the studies done on the benefits of creatine have mostly been for men, and even though the effects of creatine on females are not well understood, a lot of evidence suggests that creatine supplements do benefit women by improving muscle and brain health.
According to experts, women have up to 80 per cent lower body creatine stores and consume significantly less dietary creatine as compared to men, so it means they can benefit more.
Adenosine triphosphate, or ATP—the storage form of creatine—is the main source that provides energy needed for processes like muscle contraction and nerve function. Since your body usually makes around half of your daily creatine needs, the rest would be obtained through diet or supplementation. A few benefits of creatine in women include:
Improvement in strength
Creatine increases muscle strength in women and can be combined with resistance training.
Enhances exercise performance
Studies say regularly taking creatine supplements spikes the levels of creatine in your muscle cells, thereby helping you improve your performance during workouts. Women who supplement with 20 grams of creatine daily for at least a week can experience a significant decrease in muscle fatigue.
Strengthens bones and joints
According to research, creatine supplements also have positive effects on the bone health of older women.
Taking around .1 gram of creatine supplements per kilogram of your body weight, combined with resistance training, helps make your bones and muscles stronger, reducing the risk of fractures and falls.
Improves brain cognition
Creatine also has a lot of benefits for your brain health, as it positively affects cognitive function, memory, and focus.
How much creatine is safe for women?
While experts say creatine is one of the safest and most well-researched dietary supplements, and its use is not linked to serious health concerns, you still must always consult with a doctor or nutritionist before taking a dose.
Taking creatine on your own can have a few side effects, which include water retention and even gastrointestinal (GI) symptoms like diarrhoea, gas, bloating, and constipation. To avoid these side effects, experts suggest you must not load doses of creatine and take smaller daily doses for longer time periods, like 3-5 grams per day for four weeks.
Taking creatine may temporarily raise creatinine levels in the blood, and extremely high levels can also indicate kidney impairment. This increase is temporary, and creatine supplementation is safe for people with healthy kidneys. However, if you have kidney disease, it’s best to speak with your healthcare provider before taking creatine supplements.
Get Latest News Live on Times Now along with Breaking News and Top Headlines from Health and around the world.
