Dear Mark. Creatine for women | Mark’s Daily Apple:

For this week’s issue of Dear Mark, I’re answering a question that was in response to my previous post. adolescent և creatine use. Should women take creatine? Are there any differences in creatine metabolism between men and women? Does creatine work the same for women? And the age-old question is, will creatine make women bulky?

Let’s dig.

Hello Mark,

I’m wondering if creatine is as good for women as it is for men. You do not really hear much about women. What do you think?

After all, we are all human. We all produce the same hormones, process the same three macronutrients, use the same micronutrients, and demand the same nutrition, whether we are male or female.

However, there are measurable, objective differences between the average man and an “ordinary woman”. We know, for example, that even individual cells can be “male” or “female”. The female kidney cell looks and works differently than the male kidney cell. The kidneys still play the same role in the body, regardless of gender, but there are differences in the edges. Subtle nuances that have an effect.

So it’s natural to wonder if creatine has the same beneficial effects in women as in men. Well, right?

Creatine for women

To answer your question. Yes, creatine is good for women. As in men’s muscle, creatine helps provide energy for women’s muscles: ATP or adenosine triphosphate. In short, intense outbursts of speed or force. If you are going to lift cars over children, run to avoid the giant stone rolling in your way or do a few extra repetitions, for example at the end of the set. You need more than luck to succeed in affiliate business. Creatine makes it easy.

What does creatine do for women?

Studies have shown that creatine has the same effect in women as in men.

  • It improves muscle endurance.
  • It improves muscle strength.
  • It improves strength.
  • It can increase muscle hypertrophy.
  • It can improve both aerobic and anaerobic performance.
  • It increases performance in double sprints (or not so much in single sprints).
  • Combined with endurance training, it can improve bone health.

In addition, creatine not only enhances physical activity. Creatine was also found in the brain, where it maintains cognitive function ATP processing to conserve energy resources.

  • Creatine can improve mood, memory և cognitive function, և women can be especially helpful in boosting brain energy from creatine.
  • Creatine reduces the effects of sleep deprivation, a condition that women are more likely to suffer from.

Are there gender differences in creatine production, storage or metabolism?

There are differences in how men և women process և store creatine.

  • Women tend to have 70-80% lower endogenous creatine levels than men. Muscle tissue is the largest store of creatine, women usually have less muscle tissue.
  • Women tend to get less creatine from their diet, but this is mainly due to their low meat intake.. This, of course, does not apply to every woman. It depends on the amount of red meat (քիչ less fish) you eat.
  • Women have higher concentrations of intramuscular creatine at rest than men. Their muscles are smaller but heavier with creatine.

Because women have less room to store creatine և և their stores are ‘full’, some researchers have suggested that women may not have such a strong response to creatine supplements. However, the evidence does not really support this. Creatine still works in women, as I discussed in the previous section.

Do menopause, menstruation, or pregnancy alter creatine metabolism or dosage?

Menopause, menstruation և pregnancy are three unique female physiological processes or conditions. How does creatine affect them?

Creatine in pregnancy

Pregnancy lowers creatine stores not because the body activates a defense mechanism that releases “dangerous” creatine or anything else, but because it is used for fetal growth and development. You need extra creatine during pregnancy. A woman can get it through dietary sources such as red meat or lean white fish, or she can get a little extra through supplements.

Supplements have not been studied in pregnant women, but creatine supplementation in animal models protects the fetus from certain types of brain damage. Human studies show that low creatine levels during pregnancy tend to cause low birth weight babies, so I’m guessing it is quite safe (և possibly important). As always, talk to your doctor before taking any supplements during pregnancy.

Creatine և menstrual cycle

In the follicular phase, creatine along with estrogen is at a minimum. This is also the case when many menopausal women report poor sleep. Because creatine is known to improve a person’s mental resilience to sleep deprivation, taking extra creatine is probably a good idea for premenopausal women, not just during the follicular phase.

Postmenopause

Combined with endurance training, creatine supplementation is a promising strategy to counteract some of the negative effects of menopause that can have on muscle tissue, strength, physical performance, and muscle atrophy.

Will creatine make women “bulky”?

Probably not a problem. While creatine has been shown to increase the response of muscle hypertrophy to resistance training in men, the same is not true of women who take creatine. They do not gain muscle water weight like men և they do not gain muscle size, at least not more than they would gain from weight gain alone. A study of women found that using creatine in combination with resistance training increased lean body mass without altering the actual body weight.

Women are still reaping the benefits of creatine use by seeing both strength and power increases without a major change in size.

How much creatine should women take?

Dosage guidelines are the same as for men – 5 grams per day.

If you want to speed up the intake of creatine in the muscles, you can do a “loading phase” of 20 grams per day (divided into 4 portions) for a week, before losing 5 grams per day.

Be sure to drink extra water as creatine requires water to build up in the muscles, not so much in women.

Have you ever tried creatine for all the women out there? You want?

Thanks for reading և, be sure to write any of your questions below.

Primal Kitchen Mayo:


About the author:

Mark Sisson is the founder of Mark’s Daily Apple, the godfather of the Primal food and lifestyle movement, և New York Times: bestselling author Keto Reset diet. This is his latest book Keto for life, where he discusses how to combine the keto diet with the Primal lifestyle for optimal health and longevity. Mark is the author of many other books, including: Preliminary designwhich was attributed to the 2009 turbocharging of the initial / paleo motion growth. After three decades of researching and educating people about why food is essential for maintaining optimal health, Mark launched: Initial cuisineA real food company that creates kitchen staples for Primal / paleo, keto և Whole30.

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