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Women And Creatine Supplementation

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Should women use creatine? What are the benefits for women, how much is needed, and what type is best? These questions and more answered...

Women And Creatine SupplementationCreatine is the most common muscle building supplement used. It is also the most tried and proven supplement. I believe that creatine should be a staple is one's supplement arsenal if they undertake anaerobic or resistance training.

In saying that, many individuals - especially training newbies and those looking at using creatine for the first time - ask a lot of very common questions on creatine usage. I have compiled a list of the seven questions that I see asked most often.

Creatine for Women - 7 Common Questions

#1 What type of creatine should I use?

There are so many types of creatine out there that it can be confusing deciding which one to use. If you're just starting out with creatine, stick to creatine monohydrate - the most tried and proven of the creatine types - and use a straight creatine product, as opposed to a product that includes creatine and has other properties.

#2 How long should I cycle creatine?

Creatine cycling is a personal preference option. Many individuals cycle creatine, using for 2-3 months before taking a month or so off. Others do not cycle it and use it all the time - I am one of those people, and the only time I have off creatine is if I have run out of my creatine/product containing creatine and are waiting on another.

If you are considering creatine cycling, be aware that your muscle creatine threshold levels return to baseline after three weeks of ceasing creatine usage.

#3 Is creatine loading necessary?

No, creatine loading is not necessary - like creatine cycling, loading is individual preference. The purpose of creatine loading is to reach the muscle creatine threshold faster - this is usually done by dosing ~20 grams of creatine daily for five days. However, using ~5 grams of creatine daily for three weeks will achieve the same result.

#4 How much creatine do I need?

Once your muscle creatine threshold has been reached, 2-3 grams of creatine daily is enough to keep them saturated. You will often see ~5 grams of creatine a day recommended - this is well over the necessary creatine required to maintain saturation and more than this is definitely not needed.

Once your body has reached its muscle creatine threshold (between 150-160 mmol/kg/dw for everyone), then using more than 3-5g of creatine daily is not going to saturate them any further, so there's no point in using more than that.

Women And Creatine Supplementation

#5 When should I use creatine?

Creatine should be used daily. When you dose it is entirely up to you - there are several times that creatine can be dosed, including pre-training, post-training, and pre and post-training. If dosing pre-training I recommend doing it ~60 minutes pre-training, and if post-training, immediately after finishing training for best effects.

#6 Do I use creatine on non-training days?

Yes, you can use creatine on non-training days - this helps maintain creatine muscle saturation. I recommend dosing creatine on non-training days first thing in the morning. As far as dosage, 2-3 grams is adequate.

#7 Will using creatine make me bigger, faster, stronger?

Creatine is only an energy source of the body. Therefore, it will not directly make you bigger, faster, or stronger. However, it can indirectly aid in the achievement of these factors if your nutrition and training are targeted towards them.

Reference

  1. Burke, L., Cort, M., Cox, G., Crawford, R., Desbrow, B., Farthing, L., Minehan, M., Shaw, N. & Warnes, O. (2006). Supplements and sports foods. In L. Burke & V. Deakin. (Eds.). Clinical sports nutrition (3rd ed.). (p. 485-579). NSW, Australia: McGraw Hill.

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    Rosie is a lifetime fitness ambassador and natural athlete who has won multiple New Zealand track and road cycling championships.
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Comments (7)

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Chloe
Posted Wed, 11/21/2012 - 18:05

is Creatine the same as L-Carnitine?-the fat burner. Its in a weight loss product I am taking Ultra Slim Plus.

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Joey
Posted Tue, 11/27/2012 - 16:01
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Tahmina
Posted Tue, 12/04/2012 - 06:43

mass protein csinsots of additional carbs like sugar to help you pack on weight protein like whey protein contains only the protein and not carbs unless your looking to try and gain weight I wouldn't get mass gainer .

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Belen Gutierrez
Posted Sat, 05/04/2013 - 19:49

Thank you so much, very informative.
Im new to Creatine and I've been searching and searching for proper usage.
I bought Assault by Muscle Pharm and began using it as a PWO, it was amazing until I started bloating up like crazy. Being the noob that I am to all of this, I finally started researching all the ingredients and blends it had. I got to Creatine Monohydrate...and was completely *say whaaat*
It is quite amazing with its benefits and using it properly im sure itll help out a lot.
However, my question is Will the bloating eventually go away with continuous usage and of course drinking lots of water+? This bloated tummy is not very flattering. @_@

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Alison Kiernan
Posted Wed, 05/15/2013 - 19:44

Hiya I need to ask you if you would kindly do me a training diet plan , body building and supplement plan . I have always had good muscle tone I'm alway active I have been doing the insantity workout by shaun T and light weights 3 times a week for 2 weeks. I have a home multi gym and want to use it . I am 41 yrs old and I could see my body changing putting on weight and stubborn areas around my waist I'm finding harder to turn into muscel I just have loose skin . I want to put my all into my fitness because I've not trained in a long time due to me breaking my collar bone in a riding accident . I am 5ft 4 inchs tall , 9st 5 pounds. I am on HRT for early menopause . I am a very active person job and lifestyle , I just want to do it right and see results that will last and give me confidence and strength . Thank you alison

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Lea
Posted Fri, 09/13/2013 - 12:24

Thanks for this article! Really helps put me at ease as I am awaiting my first creatine product (chose CGP, Metabolic Nutritions creatine-mono). I take a pre-WO that contains creatine-mono, ran the idea past my body builder boyfriend (whom I get most of my gym advice from) and he did not know a clue about the affects of creatine on women or how we should cycle or load them. Metabolic's version high lights that there is no loading phase, but this article highlights that a loading phase is not really necessary and I really appreciate that information because now I know I can switch to possibly a less expensive creatine-mono and still acheieve similar results!

Only question would be, if i do take a pre-Wo that contains the creatine-mono, is it OK to dose ~2-3g post workout of the pure creatine-mono with my post-shake?

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Lea
Posted Fri, 09/13/2013 - 14:28

Thanks for this article! Really helps put me at ease as I am awaiting my first creatine product (chose CGP, Metabolic Nutritions creatine-mono). I take a pre-WO that contains creatine-mono, ran the idea past my body builder boyfriend (whom I get most of my gym advice from) and he did not know a clue about the affects of creatine on women or how we should cycle or load them. Metabolic's version high lights that there is no loading phase, but this article highlights that a loading phase is not really necessary and I really appreciate that information because now I know I can switch to possibly a less expensive creatine-mono and still acheieve similar results!

Only question would be, if i do take a pre-Wo that contains the creatine-mono, is it OK to dose ~2-3g post workout of the pure creatine-mono with my post-shake?

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