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Creatine For Women

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About Creatine For Women

Creatine is a tripeptide that is synthesized from the amino acids methionine, arginine and glycine. Creatine is found in high concentrations in skeletal muscle tissue as phosphocreatine and free creatine. Phosphocreatine is an energy donation molecule that rebuilds ADP backup to ATP (energy), without the requirement for oxygen. This anaerobic phosphocreatine energy system is heavily relied upon for energy during exercises lasting up to 10 seconds, such as sprints and weight lifting. However, research still shows benefits for exercises lasting up to three minutes. As a rule of thumb, the shorter the duration of the exercise, the more beneficial supplementation will be.


Creatine Side-Effects?

With high daily doses of creatine, muscle weight gain is inevitable. 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 muscle cell. However, this effect is minimal and may not even be noticeable when taking smaller dosages, such as 2.5 to 5 grams daily.


Benefits of Creatine for Women

This all depends upon the type of exercises you engage in, and also the creatine 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, vegan powerlifters will benefit the most, given that their dietary intake is zero and reliance upon the phosphocreatine energy system with this form of exercise is high. On the other hand, meat eaters whose main activity is long distance running will unlikely find much benefit from creatine, given that their dietary intake is high and their exercise requirement is low.  


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 been shown to improve mood and memory, perhaps by supporting ATP levels in the brain. The mood-boosting effects of creatine may be due to 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 suitable for 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 with zero sugar content, as well as a range of thermogenic enhancers and natural diuretics.