Creatine is not just something men take. Women do too. Ladies: check out what you need to know regarding creatine supplements for women.

When you hear the word creatine, you likely conjure up images of male bodybuilders. And who could blame you? It’s the most popular muscle growth supplement among men. But it’s not just for males who want to build muscle. Research shows us the benefits of creatine for females, too, especially in regards to building up lean muscle without getting too bulky.

If you exercise regularly, you can support your goals of fitness with the addition of creatine to your diet. There are many types of creatine out there, such as creatine monohydrate, creatine ethyl ester, and magnesium creatine chelate.

What’s creatine?

This is an amino acid that we store in our brain and muscles to utilize as a natural energy source. When we crave a burst of energy such as when we exercise, our bodies convert creatine into something called phosphocreatine, which is what fuels the muscles.

While it comes as a powdered supplement, you can also consume creatine through food sources such as organ meat (heart, liver, kidneys), red meat, fish and pork. If you are a vegan or vegetarian and don’t get creatine through your diet, you can use a creatine supplement to augment healthy levels.

How does creatine affect females?

Creatine helps women build lean muscle so they can sustain higher energy levels when engaging in intense workouts such as sprints or high-intensity interval training. For those females who already engage in high-intensity training, creatine is a great choice.

One study shows that creatine supplements can support mental clarity during workouts through the improvement of oxygen in the brain. This makes a big difference with mentally-challenging workouts, such as complex dance routines or boxing.

Can some females benefit more from creatine than others?

Creatine has many benefits for women over the age of 50 in particular. The Journal of the International Society of Sports Nutrition says that in addition to cognitive benefits, creatine supplements can support healthy bones as well as skeletal muscle mass – a common concern of aging.

One study gave postmenopausal women creatine and told them to engage in resistance training. They displayed higher physical functionality, improved quality of life overall, and more lower-limb lean mass. Many females over the age of 50 also had a loss in muscle mass due to age. Creatine, in conjunction with a consistent exercise routine, can help this along.

Is creatine vegetarian-friendly?

While red meat has creatine, the actual amino acid is vegetarian and vegan friendly. In fact, vegetarians who can’t regularly get dietary creatine sources should consider adding creatine to their daily routine.

Can creatine cause females to gain weight?

While people exercise for many reasons (including overall health), many females exercise to lose weight. There is a stigma associated with creatine which says it’s mostly a bulking supplement, which is why many women don’t use creatine in their diets.

But in reality, things are more complicated. While creatine doesn’t boost fat levels in the female body (it’s free of calories), it may make the muscles store more water, which results in water weight gain. Additionally, it could contribute to weight gain because of an increase in muscle mass. However, this gain is between one to three pounds – a number that could easily be offset by an increase in workout intensity as well as duration.

Can women consume creatine even when not working out?

Creatine doesn’t have calories. While it’s known to boost athletic performance, women who don’t regularly exercise may still consume creatine. And because creatine is naturally in meat, vegans and vegetarians should consider supplementation with creatine daily.

What is the best type of creatine for females?

When searching for the right creatine supplement, you should choose one that has pure ingredients with no fillers, such as XWERKS Lift. XWERKS creatine is a pure form, with no additional ingredients that could impact the body in an unpredictable manner.

XWERKS creatine is micronized creatine monohydrate, manufactured without dairy, soy, or animal ingredients. This means it’s vegan-friendly. You can also mix it into your favorite drinks without having an extra taste.

How much creatine should females take?

Since every woman has various needs, there’s no set-in-stone dosage that works for all females. A little is usually enough. One study by the Asian Journal of Sports Medicine said that participants who supplemented their routine with just five grams per day had an increase in muscle power and strength.Care/of creatine is available in pre-measured five-gram packets that make it easy to mix on-the-go.

When should women take creatine?

Women may take creatine any time during the day. You can mix it with a cold liquid like juice or water. You should take it on the same day as you do your workouts.

Like other supplements and vitamins, creatine is best when used as part of a predictable, consistent routine, so you will want to take it daily. You can add it to your morning juice, smoothie, or protein shake to make it fun and easy to consume.