Are you looking to boost your workout performance, build lean muscle, and even improve your brain health? Creatine might be the supplement you need! Many women are hesitant to try creatine because they worry about gaining weight or think it's only for men or bodybuilders. Let's clear up these myths and explore why creatine is beneficial for everyone.
What is Creatine?
Creatine is a natural substance found in our muscles. It helps produce energy during high-intensity activities like weightlifting and MetKon or HIIT classes. Our bodies make some creatine, and we also get it from foods like meat and fish.To get the recommended 4-5 grams of creatine each day, taking creatine supplements is an easy and effective way to get a therapeutic amount of this essential nutrient.
Why Choose K-POW Micronized Creatine Monohydrate?
Our creatine is200 Mesh Micronized Creatine Monohydrate. This type of Creatine is considered Gold Standard because it has the most efficient absorption within the body as it dissolves very easily. This means you get the benefits without the stomach discomfort that some other forms of creatine can cause.
Benefits of Creatine
The International Society of Sports Nutrition (ISSN) declared that “creatine monohydrate is the most effective ergogenic nutritional supplement currently available to athletes with the intent of increasing high-intensity exercise capacity and lean body mass during training.”
Put simply, creatine monohydrate is highly effective at improving workouts and building muscle for those who train and exercise regularly.
Enhances Performance & Boosts Strength
Creatine helps you perform better during lifting and high-intensity workouts. It gives you the energy to lift heavier weights and do more reps, which can lead to better results. Studies show that creatine can significantly increase your strength and power. This helps you break through plateaus and reach your fitness goals faster.In one study, older women supplementing with creatine had significant gains in muscle strength, especially when they combined creatine with resistance training for at least 24 weeks. Additional studies show that creatine can benefit muscle size and function in post-menopausal women.
Speeds Up Recovery
Creatine helps reduce muscle fatigue and soreness, allowing you to recover faster and train more often.A study published in theJournal of Strength and Conditioning Research found that creatine supplementation can decrease muscle cell damage and inflammation following strenuous exercise, promoting faster recovery. This allows for more frequent and effective training sessions, contributing to better overall fitness and performance.
Supports Lean Muscle
Contrary to the myth that creatine causes weight gain, it actually supports lean muscle growth. This makes it perfect for anyone looking to add definition to their body without unwanted bulk.A study published in theJournal of Applied Physiology found that creatine supplementation, combined with resistance training, significantly increases muscle fiber size and strength in both young and older adults. Participants who supplemented with creatine experienced greater increases in muscle mass compared to those who did not take creatine.
Improves Brain Health
In addition, exciting new research shows that creatine can boost brain function, improve memory, and support overall cognitive health. With today’s demands of added stress or lack of sleep, your brain rapidly uses your creatine stores to maintain ATP levels. The latest research shows optimizing ATP production by supplementing with creatine improves cognition, attention, and memory.
Busting Common Myths About Creatine
Will Creatine Make Me Gain Weight and Look Bloated?
Many women are skeptical of creatine and think it will cause them to gain weight.While creatine does increase water content within muscle cells, it does not lead to the type of bloating associated with fluid retention outside the cells.The intracellular hydration from creatine actually supports muscle function and growth. According to a study in theEuropean Journal of Applied Physiology, this effect stabilizes within a week or two, and does not result in the uncomfortable bloating that some fear. Over time, creatine helps you build lean muscle and improve your overall body composition. This means more muscle and less fat, helping you achieve a more defined and fit look.
Is Creatine Only for Men?
Absolutely not! Creatine is beneficial for everyone, regardless of gender. Women, especially those in their 40s and experiencing perimenopause, can benefit greatly from creatine. During this phase, women often experience muscle loss and changes in metabolism. Creatine can help counteract these effects by supporting muscle growth and enhancing strength.A review published in theJournal of the International Society of Sports Nutrition indicates that creatine supplementation can improve overall physical performance, cognitive function, and bone health, making it a valuable supplement for women.
Women who use creatine can see improvements in their strength, endurance, and overall fitness. It's not about getting bulky; it's about becoming stronger and more defined. Additionally, the cognitive benefits of creatine, such as improved memory and brain function, can be particularly valuable for women in this age group.
Is Creatine Harmful to the Kidneys?
Extensive research has demonstrated that creatine is safe for healthy individuals. A study published inNephrology Dialysis Transplantation found no adverse effects on kidney function in healthy individuals taking creatine supplements for extended periods. It's always recommended to consult your physician if you have pre-existing kidney conditions or medical concerns.
How to Use Creatine
We recommend taking a daily dose of creatine instead of starting with a loading phase. While a loading phase can saturate your muscles faster, it may cause digestive discomfort. Instead, start with a daily dose of 3-5 grams from the beginning. Taking this supplement consistently every day is the key to seeing benefits.
When you take a daily dose, it will take about four weeks to fully saturate your muscle tissues. Once your muscles are saturated, you'll start to feel the benefits of creatine. Research supports that consistent, daily intake is effective for muscle saturation without the side effects of a loading phase .
If you are sensitive to supplements or have known gastrointestinal issues, you can start with a smaller dose of 1-3 grams per day and gradually increase to 5 grams. You can also split your daily dose into two servings. Example: take 2.5 grams earlier in the day and 2.5 grams later. Starting small will extend the time it takes to saturate your muscles, possibly taking up to two months of consistent supplementation.
The timing of your creatine intake can be based on personal preference. However, some research suggests that taking creatine post-workout with protein may help enhance recovery benefits. Kam personally takes her 5 grams with 6-8 ounces of PreHYPE on training days and sips on it in her Collagen coffee or BAANG on her rest and recovery days.
For the best results, use creatine consistently along with a protein-rich nutrition plan and a structured lifting program.
A Game Changer for Your Gainz Era
Creatine is a powerful and safe supplement that can help you achieve your fitness goals faster. It’s not just for bros or bodybuilders; it’s for anyone who wants to enhance their performance, build lean muscle, and even boost brain health. Don’t let the myths hold you back. Give K-POW Creatine a try and experience the benefits for yourself.
Sources:
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Jagim, A. R., et al. (2012). "The safety and efficacy of creatine supplementation in exercise, sport, and medicine."Journal of Nutrition and Metabolism.
Rawson, E. S., & Volek, J. S. (2003). "Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance."Journal of Strength and Conditioning Research.
Tarnopolsky, M. A., et al. (2000). "Creatine-dextrose and protein-dextrose induce similar strength gains during training."Medicine and Science in Sports and Exercise.
Dos Santos EEP, de Araújo RC, Candow DG, Forbes SC, Guijo JA, de Almeida Santana CC, Prado WLD, Botero JP. Efficacy of Creatine Supplementation Combined with Resistance Training on Muscle Strength and Muscle Mass in Older Females: A Systematic Review and Meta-Analysis. Nutrients. 2021 Oct 24;13(11):3757. doi: 10.3390/nu13113757. PMID: 34836013; PMCID: PMC8619193.
Smith-Ryan AE, Cabre HE, Eckerson JM, Candow DG. Creatine Supplementation in Women’s Health: A Lifespan Perspective. Nutrients. 2021 Mar 8;13(3):877. doi: 10.3390/nu13030877. PMID: 33800439; PMCID: PMC7998865.
Volek, J. S., et al. (1999). "Creatine supplementation: effect on strength and muscle hypertrophy."Medicine and Science in Sports and Exercise.
Rae, C., et al. (2003). "Oral creatine monohydrate supplementation improves brain performance: a double–blind, placebo–controlled, cross–over trial."Psychopharmacology.
McMorris, T., et al. (2007). "Creatine supplementation and cognitive performance in elderly individuals."Neuropsychology, Development, and Cognition. Section B, Aging, Neuropsychology and Cognition.
Dworak M, McCarley RW, Kim T, Kalinchuk AV, Basheer R. Sleep and brain energy levels: ATP changes during sleep. J Neurosci. 2010 Jun 30;30(26):9007-16. doi: 10.1523/JNEUROSCI.1423-10.2010. PMID: 20592221; PMCID: PMC2917728.
Smith, A. E., et al. (2012). "Effect of creatine supplementation on body composition and performance: a meta-analysis."International Journal of Sport Nutrition and Exercise Metabolism.
Gualano, B., et al. (2012). "Creatine supplementation in the aging population: effects on skeletal muscle, bone and brain."Amino Acids.
*These statements have not been evaluated by the Food & Drug Administration. Products mentioned are not intended to diagnose, treat, cure, or prevent any disease. The views in this blog by Kamela Niskach should never be used as a substitute for professional medical advice. Please work with a healthcare practitioner concerning any medical problem or concern.
