Creatine is a popular supplement used for:
✓ Encourage muscle strength
✓ Increase muscle mass
✓ Increase physical performance
Some women do not supplement themselves with creatine because they make the mistake of thinking that this will make them “too muscular.” It is also common to think that this might make you or make you feel “swollen,” due to water retention and weight gain. Although some of these factors may be true, this article will help you decide whether or not it will be right for you.
What is Creatine?
As mentioned above, it is a supplement commonly used to increase strength and muscle volume. It is a white powder, tasteless and odorless. Creatine should not be confused with steroids. It is not related to hormones because it is a completely different chemical compound.
Creatine is naturally created in your body, especially in your liver. Although it is composed of amino acids (glycine, methionine, and arginine), it is not considered a protein.
It is metabolized differently in your kidneys. Creatine does not involve the removal of nitrogen when it passes through the kidneys and decomposes. It is not considered a necessary nutrient, because of the ability of your body to produce it naturally.
However, it can always be beneficial for those who want to increase their strength and muscle mass. Creatine can be found naturally in your diet from certain protein sources, such as red meat and fish.
How does it work?
For simplicity, it allows your muscles to work harder by filling the ATP (adenosine triphosphate) reserves of your muscle cells. This allows the muscles to maintain a constant energy during training.
Scientifically speaking, creatine combines with a phosphate molecule in your muscles that then creates a compound called phosphocreatine (Pcr). This PCR plays an important role in energy metabolism in muscle cells. When you contract your muscles during a movement, you consume ATP.
During this process, ATP breaks down into ADP (adenosine diphosphate) and a phosphate molecule. It is this process that creates the energy needed for your muscles to move. However, the amount of ATP in your muscles is limited. Therefore, when the reserves are empty, your muscles will no longer be able to contract as effectively and fatigue much faster.
PCR, the creatine molecule, is needed to reconstitute ATP. When you can train yourself harder and longer, you can then build more muscle while burning more fat without tiring yourself too quickly. During rest and recovery, the ATP can be restored correctly.
What are the benefits for women?
Women can benefit from taking creatine, just as men do. it can be beneficial to increase overall strength in the woman who takes it for a while.
With increased strength will follow an increase in muscle mass due to the ability to lift more weight. By doing this, you enter into a process of progressive overload, which explains muscle growth. The same benefits apply to both women and men. Creatine is not a single sex supplement.
How much creatine should I take?
The recommendation is to take 3 to 5 grams per day. Most creatine tags suggest a “loading phase,” where you will take 15 to 20 grams per day for 1 to 2 weeks before dropping the dose to 3 to 5 grams.
This is not needed except if you want to see results faster. Ignoring this period will lengthen the time it will take your muscles to saturate themselves with creatine. After about a month of using the minimum dose, you should see results.