CREATINE – IT’S NOT JUST FOR MEN!
WHAT IS IT?
First things first, Creatine Monohydrate is arguably one of the most effective and wallet/purse friendly supplements on the market which will guarantee you results in your training – simple. Unlike many other supplements, there are decades of research and hundreds of studies to show the effects/results of creatine. And creatine monohydrate is considered the most superior form for numerous reasons.
The scientific breakdown:
Creatine is a substance that is naturally occurring in our bodies and over 90% of that is found in your muscles. Creatine can be found in small amounts in food (protein sources e.g. chicken, fish) and can also be produced in the liver/kidneys from amino acids. Much of this creatine is however, destroyed during the cooking process – which is why it can be beneficial to supplement with a powder/pill form.
WHO SHOULD USE IT?
EVERYONE – yes, everyone. LADIES, you should use it too! Many women shy away from using creatine as it’s got the same sort of stigma that protein powders had/still have – you take it and it makes you ‘massive’. Remember, it’s VERY difficult for women to build muscle in the first place and although creatine is beneficial, it’s not a wonder supplement and I’d be a walking tank by now if that were true! This is why I am forever saying it is almost impossible for you to get bulky; because it pretty much, is. It will dramatically improve your performance in the gym, your strength and your muscle tone. Don’t knock it til you’ve tried it!
WHY USE IT?
The main benefit: Creatine monohydrate can help support and improve protein synthesis; which simply put is muscle growth. The more efficient you can make the process of protein synthesis, the more efficiently you can build muscle.
I won’t go too scientific on you here. But basically, when we train (weights or sprints) we expend ATP (adenosine triphosphate) from our muscles which causes us to fatigue. Supplementing with creatine helps to restore ATP, therefore allowing you to train harder (intensity) and for longer (endurance). If you can train harder and longer, you have more chance of building muscle and increasing strength. Creatine monohydrate can help support and improve protein synthesis; which simply put is muscle growth. The more efficient you can make the process of protein synthesis, the more efficiently you can build muscle. To summarise; creatine is beneficial as it helps to increase muscle mass, having more muscle mass helps to burn more FAT, when resting and when training. Winner!
A SIMPLY PUT SUMMARY OF BENEFITS:
– It helps to increase blood flow to your muscles.
– It helps you to train harder/more intensively and recover faster.
– It helps to increase your strength.
– It helps to burn more fat.
WHEN TO USE IT:
Take creatine monohydrate PRE or INTRA (during) workout. I dose at 5g per day for women and 5-15g for men.