Ought to ladies take creatine? Nicely, as we age, our hormones decelerate and start to say no, which suggests our muscle mass, power, 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 vitality that fuels muscle motion. Creatine can be present in animal proteins similar to pink meat, fish, poultry, and organ meats, and it’s an necessary 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 ladies 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 business, and it has been proven to be efficient in enhancing:
efficiency in strength-based actions
lowering irritation and oxidative stress attributable to declining estrogen ranges
cognitive efficiency and mind perform
How one can use creatine:
▶️Have interaction in a program of constant (at the least 3 instances weekly) resistance/power coaching
▶️Day by day supplementation of creatine monohydrate
▶️Dosing: Many specialists agree a loading dose isn’t essential. A each day dose of 5g/day (ideally in a shake, beverage, or with meals) over time will obtain applicable tissue saturation ranges. (Vegetarians could require a dose of 5-10g each day.)
▶️Take a look at Sam Miller Science for an amazing podcast episode for the way creatine works and the potential advantages of supplementation
▶️In case you have continual circumstances involving your kidneys or liver, test along with your physician earlier than incorporating creatine
Greatest creatine for girls
Proper now, my favourite creatine by Klean Creatine is again in inventory. It’s made out of easy, clear substances, 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 beneath 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!