Creatine For Women

About Creatine For Women

Creatine is a tripeptide synthesized from the amino acids methionine, arginine and glycine. Creatine is found in high concentrations in skeletal muscle tissue as phosphocreatine and free creatine. Phosphocreatine is an energy donation molecule that rebuilds ADP backup to ATP (energy), without requiring oxygen. This anaerobic phosphocreatine energy system is heavily relied upon during exercises lasting up to 10 seconds, such as sprints and weight lifting. However, research demonstrates benefits for exercises lasting up to three minutes. As a rule of thumb, the shorter the duration of the exercise, the more beneficial supplementation will be.

Creatine Side-Effects?

With high daily doses of creatine, weight gain due to increased intracellular muscle expansion is inevitable. This weight will be in the form of muscle cell fluid and eventually dry muscle weight, not body fat. Creatine can be compared to an electrolyte, as it has the ability to draw fluid into the muscle cell. However, this effect is minimal and may not even be noticeable when taking smaller dosages, such as 2 to 3 grams daily.

Benefits of Creatine for Women

The benefits to be expected from creatine supplementation depend on the type of exercises engaged in, as well as the creatine content of your diet. Creatine is synthesized in the human body typically at a rate of around 1 gram per day, according to the Journal of the International Society of Sports Nutrition 2012. In addition to this, meat eaters and pescetarians consume about 1 gram per day. Based on this, vegan powerlifters will benefit the most, given that their dietary intake is zero and a high reliance upon the phosphocreatine energy system with this form of exercise. On the other hand, meat eaters whose main activity is long distance running will likely find less benefit from creatine, given that their dietary intake is high and their exercise requirement is low.  

Does Creatine affect Hormone Levels?

There is no evidence to suggest that creatine impacts hormone levels. Creatine is simply involved in donating phosphorus groups to rebuild ADP up to ATP, which is energy. The usefulness of creatine products depends on the type of diet you follow and the exercises you engage in. Creatine has been shown to improve mood and memory, perhaps by supporting ATP levels in the neurons of the brain. The mood-boosting effects of creatine may be due to a methionine-sparing effect, allowing for increased S-adenosylmethionine (SAMe) synthesis.

A creatine powder does not need to be different to a product suitable for men. After all, women and men produce the exact same tripeptide to support ATP regeneration. Despite this, female oriented creatine powders tend often contain lower creatine dosages with zero sugar, as well as a range of thermogenic enhancers and natural diuretics.