Best Creatine For Women To Support Your Training 2020

Guide to Creatine for Women

Should I take creatine?

Because creatine monohydrate is converted into creatina phosphate, and then utilized as muscle fuel for explosive exercise and performance, it is very popular among athletes and bodybuilders. In fact, the vast majority of persons who use creatina supplements are looking for a boost in power and strength more than fitness.

Creatine is also being studied in the treatment of other health conditions like: high cholesterol, ALS, muscular dystrophy, Huntington’s disease, and heart failure, most of which involve issues related to a loss of muscle tissue.

With these benefits in mind, you also have to consider the possible side effects and counter indications associated with creatina of creatina supplements. The list is a long one and needs to be taken into heavy consideration and discussed with a health care professional before using it to insure your best health and safety.

How to best use creatine for women supplements

In general, the best use of creatina supplements should be around 5 grams of creatina daily and is typically used before and after workouts. Some athletes “load” creatina for the first 5 to 7 days by taking 20 grams of the supplement along with their workout regimen to improve power and strength.

Studies indicate that taking creatine along with a moderate amount of protein and carbohydrates helps the muscles to absorb it more effectively. In addition, many researchers indicate that creatina is most effective when used after your workout.

Types of creatine supplements

There is a wide variety when it comes to types of creatina supplements. Each of these types were developed in an attempt to develop the best absorption rate and effectiveness of creatina. Here is a list and brief definition of each the types of supplements to help make you more familiar with them if you happen to see them on a label:

• Creatina Citrate. This type is made by binding citric acid with creatina. It seems to have no greater benefit than any other type.

• Creatina Malate. Malic acid is bound to creatina in this type and is being studied in relation to possible ergogenic benefits.

• Creatina Ethyl Ester. Studies associated with this type of creatina are centered around increased bio-availability, but most evidence shows that this type of creatina is mostly ineffective.

• Liquid Creatina. Created by suspending monohydrate creatina in water or glycine, the claim by those who manufacture and sell this type of creatina is that it works more rapidly because it is more quickly absorbed, can be taken in a smaller dose and prevents bloating. The truth is that when suspended in liquid for several days creatina becomes mostly ineffective.

• Creatina Nitrate. You probably already guessed that this is a bonding of creatina with nitrates. This helps to increase water solubility.

• Creatina Magnesium Chelate. Magnesium is combined with creatina to form this type. Because magnesium has a lot to do with creatina metabolism, this type, in theory, increases its effectiveness. Evaluations suggest that there really is little difference between this type and creatina monohydrate.

• Creatina Pyruvate. This type binds creatina with pyruvic acid. Research indicates that this type of creatina does increase higher plasma levels of creatina, but it does nothing for better absorption.

• Buffered Creatina. A higher pH level is what sets this type of creatina apart from the others. It is meant to outperform creatina monohydrate and make it easier to take. It does help with tolerating creatina better, but is no better when it comes to absorption and performance enhancement.

• Creatine Hydrochloride. This type combines creatina with hydrochloric acid, arguing that it can be taken in smaller amounts and absorbed more rapidly. There are no studies to backup this claim, though this is one of the most common variations of creatina monohydrate sold.

• Micronized Creatina. Another popular type of creatina, which is still creatina monohydrate, is micronized to make it more water soluble. In essence, it mixes better than other forms, but for the most part its water solubility does not change how it is absorbed.

When it comes right down to selecting the best type, there is no proof that any type of creatina provides any advantage in absorption, power, strength or performance than basic creatina monohydrate. Monohydrate is generally well tolerated and is relatively inexpensive without any additions or alterations.

Do creatine for women supplements make you gain weight?

About the only weight gain you can expect from creatina is actually the best type of weight gain you can have. Because creatina enhances muscle growth and development, your overall mass will increase and it will make you weight more.

However, your metabolic rate will be improved due to the extra muscle and the amount of fat you carry will be decreased. On the downside, creatina supplements can add some water weight, but that is something that can easily be reversed when you stop taking creatina.

Creatine is best used before and after a workouts

The best use of creatina is between 30 minutes to an hour before a workout and immediately after a workout along with a protein supplement. Taking creatina before your workout puts it to use for increasing your power, strength, endurance and overall performance, because your body’s natural levels of creatina can be quickly depleted during your workout.

Post-workout usage of creatina allows for a quicker recovery and to maximize the muscular mass gains accomplished during your workout. This replenishment is exactly what produces gains in building muscle and is where the greater attention of many who use creatina supplements is focused, but it also appeals to those who use it for general fitness rather than strength for quicker recovery.