Creatine is a highly controversial supplement for many people – but it shouldn’t be! Creatine is a perfectly safe supplement with a long list of tests and evidence behind it. It is not a steroid and it is not actually banned from competition – so you don’t have to worry about using it in them either. Creatine is generally more accepted for men, but why? It can be a great supplement for women to add to their routine as well!
What does creatine do?
Creatine works by replenishing adenosine triphosphate (ATP), which is the energy your body uses to move muscles. By increasing the level of ATP in your body, you can workout longer and harder than you would without it. It doesn’t directly affect the size of your muscles or directly influence your weight.
Because creatine works by increasing your muscles’ energy levels, it can be used by women who are looking to increase muscle mass, lose fat, or get faster with endurance activities. This makes it an extremely versatile supplement and great for everyone from cross-fit to bodybuilders.
Will it make me bulk too much?
Nope! Like we discussed earlier, creatine is an energy supplement that doesn’t directly affect muscle mass. Women also have less testosterone than men, making it harder for women to build muscle than men in general. The amount of muscle mass you put on is dependent on how much and how heavy you’re lifting. If you’re worried about muscle mass, creatine can also be a great addition for distance runs or cross fit training.
What about water weight & dehydration?
Creatine will not cause bloating or water weight if you use the correct daily dose and don’t use a loading program. Loading too much creatine can cause multiple GI issues, including putting on water weight. However, since it’s not necessary to load creatine for it to be effective, there’s no reason to worry.
To avoid dehydration, make sure you’re drinking more than you would without creatine. Creatine increases your energy levels, making it easier for you to workout longer and harder. This causes an excess of sweat which you need to counteract with more water and electrolytes. Drinking more will also lessen your chances of muscle cramping.
How much should I take?
The most popular form of creatine is creatine monohydrate. Other forms of creatine claim to be more easily absorbed, but there hasn’t been much definitive research on their effectiveness. Creatine should be taken every single day to work properly. If you miss a day, you risk depleting the stores you’ve built up by taking the supplement. Take 3-5 grams daily, with no loading dose necessary. There isn’t much research on if the time of day makes a difference for creatine, just that you need to take it every day.