To make sports more productive and effective, many people use various supplements. One of them is creatine. Should women take it? Let’s figure it out!

What it is?
Creatine is a special compound that is an acid and consists of the amino acids glycine, arginine and methionine. It is synthesized in the organisms of almost all vertebrate creatures and takes part in metabolic processes occurring in nerve fibers and muscle tissues. This substance was discovered in the first half of the XIX century and received a name derived from the word “meat”, as it is present in it and is not found almost anywhere else.

What functions does it perform?

What is creatine for? As noted above, it is involved in the metabolic processes occurring in the nerves and muscles. When proteins, carbohydrates and fats are used as energy, the body transforms them into adenosine triphosphate (ATP) molecules, which are the main holders of energy reserves. And if creatine is present in muscle cells, then ATP is consumed much more slowly, but it recovers faster, which ensures uninterrupted nutrition of tissues.

Consider the main functions that creatine performs:

Noticeable increase in muscle strength. Creatine is perceived by them as a source of fast and easily absorbed energy, so they gain power, which allows them to increase the intensity of physical activity during training.
The growth of muscle mass. The muscles become more voluminous, as if “filled up”, acquire the missing relief. And this effect is achieved largely due to fluid retention in the tissues.
Increasing the rate of muscle growth. If without creatine they increase in volume slowly, then when taking the supplement, the changes occur more rapidly.
Increasing testosterone levels. This hormone is considered purely masculine and is responsible for maintaining the outlines of the body characteristic of the representatives of the stronger sex, the relief of muscles. In the female body, testosterone can also be present, but in small quantities.
Application features
How to take creatine for women? To begin with, it is worth evaluating the rationality of using such an additive. It will be appropriate for intense physical exertion, especially power or anaerobic. Creatine is taken by professional athletes, women who are fond of bodybuilding and other similar sports. If you just visit the gym and want to make the body embossed, then you should choose the right exercises and exercise regularly and actively.

How much creatine is required? The daily need of the human body in it is about 2-4 grams, depending on the degree of physical activity and lifestyle. But some advise starting with the maximum dosage – about 20-25 grams. This amount is best divided into several times: one dose is taken in the morning immediately after waking up, and the rest about twenty minutes before meals with some sweet drink, for example, juice.

You can also use creatine immediately after an intense workout for faster muscle recovery. But such a scheme is suitable only for high intensity loads, with an average of 5 grams per day. And the best time to take it will be the so-called carbohydrate window, which lasts about an hour after a workout.

Tip: do not take the supplement constantly, it is better to use it in courses. The average duration is about six to eight weeks. Then you can take a break for a month and resume the reception again, if necessary.

Possible side effects
Now you know what creatine is good for, but it’s also important to remember that it can be harmful. In the course of research, it has been proven that with a regular intake of three grams per day, no changes in the functioning of important body systems are observed. But if the dose is increased, and the body’s sensitivity to the substance is increased, then some side effects may be observed.

The most common phenomenon is fluid retention in the tissues. And edema is especially evident in women, especially during PMS. This can cause discomfort and increase the volume of the body. Another possible symptom is digestive disorders that occur when dosages are exceeded or liver diseases.

An interesting fact: after the abolition of creatine, the muscles quickly return to their usual state and lose volume.

Before you start taking creatine, weigh the pros and cons, and also consult with your doctor.