Should women take creatine?
To make sports more productive and effective, many use a variety of supplements. One of them is creatine. Is it worth it to take women? Let's figure it out!
What it is?
Creatine is a special compound that is an acid and consists of the amino acids glycine, arginine and methionine. It is synthesized in organisms of almost all vertebrate creatures and takes part in metabolic processes occurring in nerve fibers and muscle tissues. This substance was discovered in the first half of XIX and got the name, derived from the word "meat", as it is present in it and is not found almost anywhere else.
What are the functions?
What is creatine for? As noted above, he is involved in the metabolic processes occurring in the nerves and muscles. When proteins, carbohydrates and fats are used as energy, the body transforms them into adenosine triphosphate (ATP) molecules, which are the main holders of energy reserves.And if creatine is present in the muscle cells, ATP is consumed much slower, but it recovers faster, which ensures uninterrupted nutrition of tissues.
Consider the basic functions that creatine performs:
- A marked increase in muscle strength. Creatine is perceived by them as a source of fast and easily digestible energy, so they acquire power, which allows to increase the intensity of physical exertion during training.
- Muscle growth. Muscles become more voluminous, as if "poured", acquire the missing relief. And this effect is achieved largely due to fluid retention in the tissues.
- Increase muscle growth rate. If without creatine they increase in volume slowly, then when taking the supplement, the changes occur more rapidly.
- Increased testosterone levels. This hormone is considered to be purely masculine and is responsible for the preservation of the outlines of the body, characteristic of the representatives of the stronger sex, muscle relief. In the female body testosterone may also be present, but in small quantities.
How to take creatine women? For a start, it is worth assessing the rationality of using such an additive. It will be appropriate for intense physical exertion, especially strength or anaerobic.Creatine is taken by professional athletes, women who are fond of bodybuilding and other similar sports. If you just visit the gym and want to make the body relief, then you should choose suitable exercises and practice regularly and actively.
How much creatine is required? The daily need of the human body in it is about 2-4 grams, depending on the degree of physical activity and lifestyle. But some advise you to start taking it with maximum dosages - about 20-25 grams. It is better to divide this amount several times: one reception is made in the morning immediately after waking up, and the rest about twenty minutes before a meal with some sweet drink, for example, with juice.
You can also use creatine immediately after an intense workout for speedy muscle recovery. But such a scheme is suitable only at high intensity loads, with an average of 5 grams per day. And the best time of reception will be the so-called carbohydrate window, which lasts about an hour after a workout.
Tip: do not take the supplement all the time, it is better to use her courses.The average duration is about six to eight weeks. Then you can take a break for a month and resume the reception, if necessary.
Possible side effects
Now you know what creatine is good for, but it’s also important to remember that it can harm. In the course of the research it was proved that with regular intake of three grams per day, no changes in the functioning of important body systems are observed. But if the dose is increased, and the body's sensitivity to the substance is increased, then some side effects may occur.
The most frequent occurrence is fluid retention in tissues. And especially clearly edema manifests itself in women, especially in the PMS period. This can cause discomfort and increase body volume. Another possible symptom is digestive disorders that occur when you exceed dosages or liver disease.
An interesting fact: after the abolition of creatine, the muscles quickly return to their normal state and lose volume.
Before you start taking creatine, weigh the pros and cons, and consult with your doctor.
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