Did you think that Creatine is just for Men and Muscles? Well, think again!

If you’ve been to gym even once in your life, you must be aware of the supplement Creatine Monohydrate. If not let me tell you, Creatine is one of the most effective and researched supplements to date.

Whether you’re a man, woman, aging adult, athlete, or non-athlete, creatine can support your performance by producing energy during your workouts.

Apart from providing cognitive ones, the supplementation of creatine has the following benefits.

  • Post Exercise Recovery
  • Reduced risk of Injury
  • Speedy Rehabilitation and Thermoregulation

An intake of 30 grams per day is not only safe but well tolerated by almost everyone. So you must have got it by now that creatine is not only for someone who wants to build muscle and facilitate recovery.

Now let’s take a look at some myths regarding Creatine

  • It’s a steroid.
  • It hurts kidneys.

Let’s clear it up. Creatine has no relation to a steroid, structure-wise or with its mechanism of action.

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It is extremely useful during high energy, short term activities as in these activities, the recovery time is limited and ATP runs out quickly which makes us utilize the creatine storage in muscles in the form of creatine phosphate.

Creatine phosphate can give the muscle cells the ability to produce higher energy by restoring the ATP. The greater the amount of creatine, the greater energy the muscle cells can yield during demanding exercises.

Even though the primary function of creatine is higher energy production, its mechanism also supports strength increases and muscle gains.

Although creatine is present in a lot of foods we consume like milk, eggs, fish, shrimp, etc. but obtaining creatine naturally is very challenging. The body needs about 1 to 3 grams of creatine a day to maintain regular creatine depending on muscle mass.

Creatine improves a lot of factors like

  • Power
  • Strength
  • Muscular Endurance
  • Muscle mass
  • Recovery
  • Speedy muscle growth

Now let’s come to the point!

Women and Creatine

Creatine is a very infamous supplement among women as there’s a myth among them that creatine might make them bulky, fat, man like, retain water, etc. etc. but all of these claims are nonsensical.

In fact a proper creatine supplementation can help women gain lean mass, strength, and other health benefits.

It doesn’t make women bulky, fat, or manly but helps to support lean body composition. It can also help to improve overall health, recovery, fitness, and physique.

If you have been thinking about turning up the intensity of your workouts, Creatine is definitely worth the try. As mentioned earlier it is a vehicle for producing ATP which drives muscle contraction.

It can help you in a great way to lift heavy weights, sprint, jump, or train with the max power.

If you take 3-5 gms of Creatine Monohydrate for 8 weeks, you can maximize your body’s stores of phosphocreatine which is an essential compound to produce ATP.

Quite naturally your skeletal muscle will produce more energy, boost power output, and employ more work overall. More muscle means more energy burned, better bone mineral density, healthier composition of body, and lesser risk of musculoskeletal disorders.

Creatine is calorie-free and it doesn’t lead to fat gain. You might see an increase in the scale but you need not worry as it’s due to the water it draws into the cell which is the primary goal of its use.

You must have learned by now that Creatine is useful beyond muscle. Moreover, it is one of the cheapest and safest supplements in the market.

Did you know that it has been studied for over a massive 200 years and hasn’t reported any adverse effects in healthy individuals?

If you are new to this creatine thing, taking about 3 to 5 grams a day is a good dose, to begin with. You can dissolve it in water or your post-workout protein for the best results.

Always buy supplements that are Informed Choice Certified. As these supplements are free of banned and unsafe substances. Always keep in mind that Creatine is just a supplement, not a magical substance to fulfill all your nutrition needs.

Consume a lot of whole foods to keep your health, physique, wellness, and performance goals top notch.

So when are you incorporating creatine in your diet and reaping its great benefits?

All the best buddies!   

About the author


Hello, I am Akshay Sharma, I am a content writer by profession. Fitness, meditation and reading are my passions. By being mindful of my physical, mental and spiritual fitness, I am becoming aware that life is full of adventures and fun and must be treated in that way only. A lot to learn and a lot to teach, that's what my mission is. Keep learning and keep spreading love buddies, Cheers!

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