Produced in the body from amino acids, creatine is a molecule made in the liver, kidneys, and pancreas. For those who want more intensity in physical activities, creatine is one of the most widely used performance-enhancing supplements. However, more than physical intensity, here are the benefits of creatine for women.
At first it is important to know how it works in our body. Inside our body it is transformed into creatine phosphate and operates in the anaerobic energy system. Inside our body it is transformed into creatine phosphate and operates in the anaerobic energy system.
Like any other substance, creatine is full of myths, but these dangers are unfounded. In fact, it provides a number of health benefits, particularly for women’s bodies. It can help prevent depression, increase energy, prevent chronic illness, and improve other areas of health.
The Benefits of Creatine
Because it is a naturally produced component, it is common that we do not realize the benefits that creatine brings to our body. However, low creatine levels can result in some functions malfunctioning. Therefore, be aware of the benefits described below, so you will notice if something is not working properly.
- Improves physical performance:Because of the energy boost, creatine aids in physical exercise. It also helps in muscle preparation by regulating muscle pH, which interacts with post-workout recovery.
- The brain works faster:Few people know, but brain cells also need creatine. Thus, this substance also proves to be beneficial for cognitive functions, and even helps in the fight against Alzheimer’s.
- Depression: Antidepressant effects were noted in women during a creatine study. These results were obtained after a supplementation of 5 grams daily for 8 weeks. The improvement in depressive symptoms was associated with improved neuron connections. In addition, there was an increase of N-acetyl aspartate in the prefrontal cortex, a marker of neuronal integrity.
- Headaches: During 6-month research, children and adolescents with brain injuries took 400 mg of creatine per day. The number of subjects with dizziness dropped by half. Fatigue and headaches were also reduced from 90% of the participants to 10%.
- Hydration: There is a noticeable increase in body hydration, which can help people with low retention. This is due to the increase of water in the muscle tissue region.
What does creatine do for women?
Because of its benefits in physical exercise and muscle mass growth, creatine is associated only with men. Despite this, new research has pointed out the benefits of creatine in building lean mass for women.
For example: for women over 50, there are even more interesting points in the consumption of this nutraceutical, the maintenance of healthy bones and skeletal muscle mass, something naturally sensitive with time.
In the study of postmenopausal women, there was greater physical endurance and an overall improvement in quality of life.
On the other hand, there is a myth about weight gain through its consumption. This myth discourages women from consuming it, but there is no basis for it. What does happen is water retention, which can be confused with a weight gain on the scale, but doesn’t worry. This swelling can easily be eliminated through physical exercise since the supplement provides more energy and intensity in workouts.
Creatine for women’s fertility
The body’s demand for creatine increases during pregnancy. This demand is higher because of fetal development, but nevertheless, creatine is still considered a risk for fertility.
In theory, there are studies that talk about the importance of creatine supplementation during a high-risk pregnancy, but because of the minimal amount of these studies, experts prefer not to indicate consumption. This caution by doctors is seen as zeal since there is no solid basis for indication.
Where can I find creatine?
Creatine is found in large quantities in meats, such as chicken, beef, and pork. The indication is 3 to 5 grams of creatine (between 0.03 and 0.1g per kilogram of body weight). However, to ingest this amount per day, one would need 453 grams of meat. Therefore, because of the amount, many athletes choose to take creatine through supplementation.
Creatine supplementation can be found in powder form and its amount can vary according to the needs of each body. It can be consumed at any time of the day, and should be diluted in water or juice. If exercise is part of your routine, the recommendation is to take it before training for best results. Thus, like any supplement or vitamin, you will see the effects of constant use in your routine.
