It’s no secret that creatine is more popular among men than women, and men tend to enjoy more of the benefits of creatine, such as improving workout performance and promoting muscle growth. And if you’re a woman, you may be wondering if creatine supplements are just as effective for you, and whether it poses any risks to your gender.
Fortunately, creatine monohydrate is the most tested and effective form of creatine and one of the most extensively studied and research-backed supplements on the market, according to Sports Nutrition and Marie Spano, RD, CSCS, CSSD, a Consulting Major League Certified Specialist, explains. Sports nutritionist.
Here we answer whether creatine is safe for women and how to take it for optimal results.
How does creatine work?
Creatine is useful for high-intensity exercise such as weightlifting and sprinting, and for replenishing energy during the first 10 seconds or so of exercise. This type of activity is governed by the phosphagen system, one of three different “metabolic pathways” that also include glycolysis and oxidation.
Each of these energy systems relies on different fuel sources and is valued in different situations. Increasing your body’s creatine stores provides the phosphagen system with more of this important fuel source, increasing power output and delaying fatigue during short periods of intense activity.
Does creatine make women fat?
Creatine is an “osmotically active substance,” meaning it causes more water to be drawn into the cells. This is why supplementing with creatine can cause a small but temporary increase in water weight. This may be noticeable (and a little embarrassing) when you step on the scale, but it probably won’t make it difficult to button your pants.
What are the main benefits of taking creatine supplements?
Learn how creatine can supplement your workouts and help you get better results.
1. Improve training performance
As mentioned earlier, creatine supplementation can help enhance energy production and delay fatigue during high-intensity exercise. As a result, your training performance may improve. According to a review in the Journal of Strength and Conditioning Research, creatine can help lifters complete 14% more reps with a given weight.
2. Increased muscle growth
By supporting you to perform higher quality repetitions, creatine allows you to safely increase your training volume and has a positive effect on strength and muscle gains.
According to a review in the Journal of the International Society of Sports Nutrition, combining weightlifting with creatine supplementation can result in greater increases in muscle mass compared to weightlifting alone.
Are there any reasons why I shouldn’t take creatine supplements?
“Creatine is generally safe for healthy people,” Spano says. However, always consult your doctor before taking any new supplements.
How much creatine should women take?
Research shows that consuming 5 grams of creatine per day is safe and healthy for most people. At that level, it takes about a month of supplementation for it to build up in your cells to a high enough level to notice a difference in your workouts.
You can shave up to three weeks off that schedule by doing a practice called “loading.” This involves first taking a higher dose of creatine for a short period of time before switching to a maintenance intake of 5 grams.
When should I take creatine?
Unlike caffeine, creatine does not have an immediate effect. It takes some time for creatine to reach sufficient levels in the body. As a result, as long as you’re taking creatine, it doesn’t matter what time of day you take it.
