Creatine Benefits for Women Science Backed
Contents
Creatine is not only use for bodybuilders or gym rats but creatine has many farther and wider reaching potential benefits for women than what we currenlty know. We will cover creatine topics that have been studied.
Can creatine affect mood?
Recent research suggests that creatine supplementation may have positive effects on mood regulation, decreased depression, neuroprotection, and cognitive ability, especially for women with mood disorders like depression.
In a 2011 study, adolescent and adult females with major depressive disorder were given 4 grams of creatine daily for 8 weeks alongside their existing Prozac treatment. Prior to the study, these individuals had been taking Prozac for 8 weeks or more without any improvement in symptoms. However, after incorporating creatine into their treatment, their scores on the children’s depression rating scale decreased by an average of 56 percent.
To provide context, a score above 40 is typically used to diagnose major depressive disorder. The young females participating in the study initially had an average score of 69, which fell to an average of 30.6 after the 8-week creatine supplementation period.
This means that, according to this particular study, they no longer met the diagnostic criteria for major depressive disorder. Although further research is necessary, these initial findings are highly promising.
Does Creatine help with Weight Loss?
Creatine has gained attention as a potential aid for weight loss. It works by increasing ATP production, the body’s main energy source, which boosts metabolism and calorie burning, leading to weight loss. Additionally, creatine helps build muscle mass, supporting long-term weight management.
Research indicates that women who supplemented with creatine experienced a significant increase in lean mass. In men, creatine supplementation over 12 weeks showed a slight decrease in waistline, but it wasn’t statistically significant. Therefore, there is evidence suggesting that creatine may contribute to short-term weight loss, but it is not a long-term solution and requires exercise to be effective.
Creatine and the Menstrual Cycle
In females, the two primary sex hormones, estrogen and progesterone, have been found to impact the production of creatine kinase and the enzymes responsible for creating creatine in the body.
In simpler terms, as estrogen and progesterone fluctuate during the menstrual cycle, they affect how the body utilizes creatine and its ability to produce creatine from dietary sources or supplements.
This information is particularly relevant for females with natural menstrual cycles, as their hormone levels change throughout the month rather than remaining stable.
Can creatine make you Lean
Journal of Applied Physiology published a study conducted by Vandenberghe at all which study the effects of creatine on strength performance and body composition in females. Two groups of female volunteers do the same resistance training exercises over a period of 10 weeks. First group supplemented with creatine while the other group were given placebo.
At the end of 10 weeks, the change in muscle mass was 16 times greater in the creatine group than the placebo group. Similar results are seen in countless other studies showing the benefits when it comes to building lean muscle mass when you are supplementing with creatine.
The same study also demonstrated an increase in strength in the creatine group at the end of the 10 weeks the females who have been supplementing with creatine had more strength gains than the placebo group. The one rep max for leg extension and squats was 20 to 25 percent higher in the creatine group than the placebo group.
In just 10 weeks which is a very short amount of time to make a 20 to 25 bigger increase in strength. Creatine can contribute to an increase in muscle mass which contribute to overall body composition decreasing body fat percentage.
A review of the Literature published in the International Journal of Sports Nutrition and Exercise Metabolism surveyed over 150 studies and reported not only a 2.2 percent increase in lean body mass in women taking creatine . They also noted a 3.2 percent decrease in body fat in study participants.
These profound benefits in not only beginners but also advanced lifters. Newbies will likely get a lot of the good gains as their body’s new to adapting and likely to get a lot more benefit with creatine.
Does creatine make you gain weight?
Creatine can increase body weight if you do a loading phase of creatine. You may see a 2-6 pound increase on the scale in just one week. Long-term studies suggest that weight gain may continue if you continue with creatine supplementation.
However, this weight gain is not necessarily a negative side effect. In fact, it’s quite the opposite. Creatine helps build muscle, and muscle has weight. The more muscle you have, the higher the number on the scale may go. But building muscle also leads to a decrease in body fat percentage, which is a positive outcome.
Does creatine Enhance Strength or make you stronger?
Creatine is a popular and extensively studied supplement known for its remarkable ability to increase muscle mass, strength, and overall performance. As an amino acid, creatine serves as a building block for proteins. It specifically aids in prolonging muscle energy by replenishing ATP, the body’s energy currency.
What does ATP mean and why it’s important ?
ATP, or adenosine triphosphate, serves as the energy source within cells. It is an organic compound that plays a crucial role in various cellular processes, such as muscle contraction, nerve impulses, and chemical synthesis.
In terms of fitness, ATP is essential for powering muscle contractions during workouts. As the intensity of your exercise increases, more ATP is required to sustain the effort.
When muscles contract, ATP is utilized and converted into ADP (adenosine diphosphate). Since the body has a limited supply of ATP, it’s important to replenish it to avoid running out of energy quickly. Replenishing ATP involves adding another phosphate molecule to convert ADP back into ATP.
This is where creatine comes into play. Creatine helps increase the body’s phosphate stores. The greater the amount of creatine stored in the body, the faster ATP can be regenerated from ADP, ensuring a more efficient energy supply for muscle contractions.
We will be sure to keep our readers updated on any new exciting research on creatine.
Voted 3 Best Creatine Supplements for Women
- Creatine HCL from Bulk Supplements
- Creatine HCL – Kaged
- Creatine Capsules – Huge Supplements
1. Creatine from Bulk Supplements
Creatine with best flavors with no additives and no artificial ingredients.
Good overall creatine HCL with zero fillers.
Even though Kaged Muscle Creatine C-HCl has minimal ingredients, it’s a high-quality creatine supplement, especially given its low dosage and affordable pricing for a creatine hydrochloride.
3. Creatine Capsules – Huge Supplements
Best creatine pills for weight loss.
Creatine capsules from Huge supplements are one of the best brands for creatine capsules. If you don’t like mixing the powder or if you’re constantly on the go, creatine capsules from Huge Supplements are just as affective as the powder form.
References:
Creatine for women: a review of the relationship between creatine
and the reproductive cycle and female-specific benefits of creatine therapy. https://pubmed.ncbi.nlm.nih.gov/26898548/
Open-label adjunctive creatine for female adolescents with SSRI-resistant major depressive disorder: A 31-phosphorus magnetic resonance spectroscopy study https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4641570/
Creatine Supplementation in Women’s Health: A Lifespan Perspective https://pubmed.ncbi.nlm.nih.gov/33800439/
Long-term creatine intake is beneficial to muscle performance during resistance training https://journals.physiology.org/doi/full/10.1152/jappl.1997.83.6.2055