Creatine
Yes woman also can (yaye woman!!) take advantage of this mighty peptide that is one of the more affordable ergogenic sports supplements out there.
Monohydrate VS. Hydrochloride (HCL)
Monohydrate is the most heavily studied and bioavailable. Contains a molecule of H2O.
HCL is suggested for those who may experience bloating or stomach discomfort. The HCL means that there is an added hydrochloride structure attached.
Due to hormone related differences with females, creatine is metabolized a wee bit differently. Having it be beneficial during menses, reproduction, pregnancy and post menopausal stages of life. Creatine with woman also aids in development of lean muscle mass when paired with HIIT training.
Creatine supplementation can be used for…
Circadian rhythm‘s—needing less sleep. With adequate creatine reserves the body can go through the sleep cycles more efficiently in a shorter duration of time. Resulting in being as well-rested on less hours of sleep.
ATP production
Muscle recovery, growth and preservation
Body Composition
Increases growth hormone (GH) production (resistance training+beta alanine=testosterone increase)
Cognitive function
Neuroprotective
Memory recall
Mood regulation
Serving suggestions:
Creatine pools in the body. Daily consumption is recommend depending on energy expenditure.
3-5 g day for females
3-10 g day for males
*Option to take the precursors to creatine instead- glycine, methionine and arginine. Take without Coffee.
I like to take 1-3 g of Creatine daily in combination with EAAS mid morning for sustained energy.
Food Sources
Red Meat
Pork
Sea Food
Chicken
Milk
References —
Smith-Ryan, A. E., Cabre, H. E., Eckerson, J. M., & Candow, D. G. (2021). Creatine Supplementation in Women's Health: A Lifespan Perspective. Nutrients, 13(3), 877. https://doi.org/10.3390/nu13030877
Dworak, M., Kim, T., Mccarley, R. W., & Basheer, R. (2017). Creatine supplementation reduces sleep need and homeostatic sleep pressure in rats. Journal of sleep research, 26(3), 377–385. https://doi.org/10.1111/jsr.12523
Ellery, S. J., Walker, D. W., & Dickinson, H. (2016). Creatine for women: a review of the relationship between creatine and the reproductive cycle and female-specific benefits of creatine therapy. Amino acids, 48(8), 1807–1817. https://doi.org/10.1007/s00726-016-2199-y