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Creatine For Women

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BSc Creatine Powder
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About Creatine For Women

Creatine is a tripeptide, synthesized from the amino acids methionine, arginine and glycine. It is found in high concentrations in skeletal muscle tissue as phosphocreatine. Phosphocreatine is an energy donation molecule able to rebuild ADP backup to ATP (energy). It does this without the requirement for oxygen, which gives this energy pathway the technical term anaerobic. The anaerobic phosphocreatine energy system is heavily relied upon for our energy demands in exercises lasting up to 10 seconds. However, research still shows benefits for exercises lasting up to three minutes. However, as a rule of thumb, the shorter the duration of the exercise, such as sprinting and powerlifting, the more beneficial supplementation may be.


Creatine Side-Effects?

With high doses of creatine, weight gain is inevitable. For instance, some people supplement with 20 grams per day stacked with glucose. This weight will be in the form of muscle cell fluid, not body fat. Creatine can be compared to an electrolyte in that it has the ability to draw fluid into the cell. However, this effect is minimal when taking smaller dosages, such as 2.5 to 5 grams daily, and not mixed with glucose (dextrose).


Benefits of Creatine for Women

This all depends upon the type of exercises you engage in, and also the content of your diet. Creatine is synthesized in the human body typically at a rate of around 1 gram per day, according to the Journal of the International Society of Sports Nutrition 2012. In addition to this, meat eaters and pescetarians consume about 1 gram per day. Based on this, we could say that vegan powerlifters will benefit the most, given that their dietary intake is zero, and their reliance upon the phosphocreatine energy system is high. On the other hand, meat eaters whose main activity is long distance running will unlikely find any benefit from this supplement.  


Does Creatine affect Hormone Levels?

There is no evidence to suggest that creatine affects hormone levels in any way. Creatine is simply involved in donating phosphorus groups to rebuild ADP up to ATP, which is energy.


The usefulness of creatine products depends on the type of diet you follow and the exercises you regularly engage in. Creatine has actually been shown to improve memory, perhaps by supporting ATP levels in the brain, and also boost mood. This latter effect may be due to creatine having a methionine-sparing effect, allowing for more S-adenosylmethionine (SAMe) to be synthesized.


A creatine powder designed to suit women need not be any different to a product tageting men. After all, women and men produce the exact same tripeptide within our bodies to support fast ATP regeneration. Despite this, many female oriented creatine powders do contain a lower creatine dosage, as well as a range of thermogenic enhancers and natural diuretics.