When it comes to creatine, many of you may think of male bodybuilders who use creatine to build muscles. However, it is not only made for men, women can also use creatine to build muscles. Research is increasingly highlighting the benefits of creatine for women, especially when it is a matter of building lean muscles without getting fat. Creatine has various health benefits for women, especially those who want to improve their overall health. Continue reading this blog to know various fascinating facts about creatine. Let’s get started:
What is Creatine?
It is an amino acid, and it can be found in various food sources, such as fish and meat. Generally, it is stored in muscles and used to boost energy levels for intense exercise done over a short time period, such as weight lifting. Your body generates a certain amount of creatine naturally. You can take creatine supplements pre-workout to boost creatine levels in the muscles for optimum results.
How does Creatine Work?
When you vigorously exercise (i.e. sprinting, lifting, jumping, etc.), then creatine works by helping your body utilize the stored energy in the muscles. It means you will feel less tired when you work hard and lift heavier during workouts. In addition to enhancing muscle mass and performance, creatine offers numerous health benefits. After a workout, your muscles will get recovered faster with creatine supplements as they help restore optimal levels of creatine stored in your muscles, help you prevent injury and regulate the temperature of your body. Make sure to choose the best creatine for women.
When to Take Creatine?
According to research, on workout days, it would be best to take creatine shortly after or before you exercise, rather than long after or before exercise. On the rest days, it may be better to take creatine with food, but the timing is not as important as on the workout days. Moreover, when you take creatine with foods that have protein and carbs, it can maximize the benefits. You can ask your gym trainer or dietitian about the form of creatine, which means they may suggest you take creatine capsules. It is suggested not to consume any supplements without taking suggestions from professionals.
Pros and Cons of Creatine
When you consume any supplement, it will have some health benefits as well as some side effects. Take a look at the benefits and side effects of creatine written below:
Pros of Creatine
May Increase Muscle Size
You can workout harder as creatine supplement gives your muscles extra fuel. Once you have extra energy with creatine supplements, it can increase muscle size, power, and strength. In addition to this, it may also enhance recovery and reduce muscle fatigue.
Boost Brain Function
It has been shown that when you take a creatine supplement, it can increase creatine levels in the brain by 5-15% that resulting in improved brain functioning. It occurs through increased energy supply and oxygen delivery to the brain.
Reduce Effects of Aging
Women will likely go through various stages in life, including pre-menopause, pregnancy, and post-menopause. Throughout these phases, the hormones may fluctuate that also correlate with creatine. As women age, estrogen levels start decreasing. When this happens, there is increased inflammation and oxidative stress that contribute to the loss of muscles, less strength, and less bone density. However, creatine supplements have been shown to minimize these effects as women age.
Are There Any Side Effects of Creatine Supplement?
The most common disadvantage or complaint associated with taking creatine supplements is stomach discomfort because of bloating. This problem can occur when you take this supplement during the creatine-loading phase. During this phase, creatine pulls water into your muscle cells, and as a result, you gain weight. It may cause bloating. However, bloating doesn’t affect every person.
Does Creatine Cause Acne?
There is no solid proof that can claim that creatine can cause acne. It can’t be said directly that it can cause acne. Creatine may indirectly cause acne since it may affect some areas that may have been linked to acne outbreaks.
Can Creatine Cause Hair Loss?
According to a few pieces of evidence, people observed significant hair loss after a few months of intake of creatine supplements. And, the primary reason behind this is increased levels of DHT. 5-alpha reductase enzyme converts testosterone into DHT when you consume creatine daily. When androgenic hormones are present in excess in the body, they can result in hair loss. However, still, there is no concrete scientific evidence that can prove this theory.
Is Creatine Safe for Teens?
The short answer is no. Even though reports state that short-term use of creatine supplements is safe for teens. However, doctors and medical societies suggest creatine should be used by athletes over 18 years old.
How Long does it take for Creatine to Work?
It may take 7 to 28 days to experience energy effects based on how much creatine you already have in the body. If you are dehydrated or trying to shed some extra pounds, it may be risky to take creatine.
How Much Creatine Should You Take?
According to studies, 5g per day is enough for the best results and the best time to take it is immediately after your workout. However, it is suggested to ask your gym trainer or doctor about the dosage of the creatine supplement.
If you stay consistent and use the right dose of any supplement, then it won’t affect you badly until you start consuming it in excess. Moreover, some supplements are not made for everyone, so make sure to seek help from professionals before consuming any supplement. Furthermore, you can subscribe to Personal Care N Heal to get such information from our blogs.