Ought to girls take creatine? Properly, as we age, our hormones decelerate and start to say no, which suggests our muscle mass, energy, and bone density does too.
However taking creatine is NOT nearly getting jacked… the advantages transcend our muscle groups and bones!
So, how does creatine work?
Creatine is a naturally occurring compound that’s synthesized within the human physique by the kidneys and liver from the amino acids glycine and arginine. It provides the power that fuels muscle motion. Creatine can also be present in animal proteins reminiscent of purple meat, fish, poultry, and organ meats, and it’s an vital part for the manufacturing of ATP discovered within the mitochondria that exist in each cell all through the physique. Consider the mitochondria because the ‘batteries’ that energy the cells inside our tissues, and ATP because the ‘cost.’
Ought to girls take creatine?
For my part, YES! It has so many well being advantages, and creatine is among the many most secure and most well-studied dietary supplements within the sports activities trade, and it has been proven to be efficient in enhancing:
efficiency in strength-based actions
decreasing irritation and oxidative stress as a result of declining estrogen ranges
cognitive efficiency and mind operate
The way to use creatine:
▶️Interact in a program of constant (at the very least 3 occasions weekly) resistance/energy coaching
▶️Every day supplementation of creatine monohydrate
▶️Dosing: Many consultants agree a loading dose will not be crucial. A each day dose of 5g/day (ideally in a shake, beverage, or with meals) over time will obtain acceptable tissue saturation ranges. (Vegetarians might require a dose of 5-10g each day.)
▶️Try Sam Miller Science for an amazing podcast episode for the way creatine works and the potential advantages of supplementation
▶️When you’ve got continual circumstances involving your kidneys or liver, examine along with your physician earlier than incorporating creatine
Greatest creatine for ladies
Proper now, my favourite creatine by Klean Creatine is again in inventory. It’s made out of easy, clear elements, and it doesn’t break the bank. Seize it by way of my on-line dispensary (hyperlink under) for a reduced value – simply create an account and look below my favorites!
How I take my creatine?
I both add it to my water bottle, a smoothie, or combine it in my morning iced espresso – tremendous straightforward!