Creatine sounds like something that her gym buff ex-drums used to record from the schooly. But lately it has been shown in wellness routines that have nothing to do with six-pack belly muscles or maximizing squats.
This connection has a moment and is advertised for everything, from brain fog to bone health. Social media buzzes over the advantages, and so people have many questions: is it safe? Will it make me bulky? Does it really help with menopause?
Here is the ball what creatine is, what it does and what women should know before adding them to their supplementary shelf.
What is creatine?
Creatine is a substance that of course your body – mainly in her liver, kidneys and pancreas – and stores in your muscles. It helps her muscles to make quick energy outbreaks by recycling a molecule called adenosintriphosphate (ATP), which is the energy source for all living cells. So when you raise something heavy, sprint to catch the bus or to destroy a dance movement, creatine looks like a backup source.
Certain foods also contain creatine, especially red meat and seafood. However, some people do not get enough diet to recognize services or health benefits, which is why dietary supplements are so popular. This applies in particular to women who only have 20% to 30% of creatine in their bodies as men, and research shows that this can be more beneficial.
Creatine monohydrate is the most common form and has been examined for decades and is considered safe and effective. Most of the research was carried out in powder form on creatine monohydrate. So this is usually recommended. Other versions such as rubber and capsules can also work, but they have not yet been studied as much.
Recent versions of creatine have recently launched the market like Kreatinhydrochloride (HCL), but monohydrate is still the gold standard for research and results.
Why do people take creatine?
iStock.com/jaclund
Creatine is one of the most frequently used food supplements in the world, particularly popular with fitness guests. The most common reasons why people take creatine are:
- Build up strength and muscles
- Increase the performance with high intensity
- Accelerate the recovery between the training units
- Reduce the fatigue in short outbreaks
Creatine is with athletes, active adults and increasingly in older adults who want to fight muscle loss. It also gains rehab settings in which it is examined to help people recover from injuries or illnesses.
Due to the latest hype and the new research, more people take up creatine to deal with a focus or mood, but most still use it to feel stronger, recover faster and achieve better results from their training sessions.
What are the potential advantages of creatine?
As soon as it is in your system, creatine can help in different ways. Most advantages are due to the fact that it helps your body to create energy faster. This is what it looks like in real life:
- More strength and slim muscles
Creatine helps her muscles to work harder in the event of brief outbreaks of activity, such as lifting somewhat more difficult or walking stairs. Over time, this can lead to more strength and muscles. You do not have to be athlete to see results – a study showed that women who took creatine saw minor improvements in the lean body mass without following a training plan. However, you will see the best results with creatine in combination with resistance training.
- Faster recovery between the workouts
Creatine helps her muscles to quickly regain energy, which means less tiredness between the sentences and faster recovery after training. Some studies indicate that it also reduces muscle damage and inflammation after intensive activity.
Your brain consumes a lot of energy and creatine can help him give him a thrust. A review of 16 studies showed that creatine can help with memory, focus and response time, especially if you are sleep and emphasize sleep disorders or do hard mental work. In a small study, people with Alzheimer’s disease took eight weeks of creatine. They had more creatine in their brain and made it better at tests. Scientists need even more research to know how much creatine helps with the aging of the brain and Alzheimer’s.
There are indications that creatine depression treatments can work better, especially if they are taken with antidepressants. Some studies show that people, especially women, feel better when they take creatine with their antidepressants. Experts believe that creatine uses the brain more energy. It can also reduce inflammation of the brain and support the mood by compensating for serotonin and dopamine.
- Health and aging of menopause
Emerging Evidence indicates that creatine advantages can support their bodies through the ups and downs of Midlife. With increasing age, taking creatinum together with regular strength training can help keep the muscles and bones strong. It can also help improve balance, strength and everyday activities such as walking or getting up from a chair.
When estrogen levels fall, many women experience changes in energy, mood, memory and body composition. Early studies show that creatine can help manage these changes through the support of the brain function and energy in cells.
A review showed that women who took creatine had a lower blood sugar and triglyceride levels in their blood after meals. When they used it during a 5-week power program, they also lost less bones in their hips. Their bone strength also remained stable, which could help reduce the risk of breaks. Further research is necessary to understand long -term results, and again the best profits are made when creatine is achieved in combination with resistance training.
What are the creatine side effects?
iStock.com/djavan rodriguez
Creatine is one of the best researches out there. For most people, it is certain if it is taken into clinical studies as stated. All side effects that occur are usually mild and short -lived. These can include:
- Temporary flatulence
- Stomach complaints (especially if they are taken on nipped stomach)
- Muscle cramps or tightness
- Light water retention in the early days of supplementation
If you notice that you feel a bit swollen when you start creatine, only water is pulled into your muscles. Longer studies do not show permanent changes in body water levels, especially if they have been taken in recommended doses.
And despite online rumors, creatine does not cause hair loss. A current clinical study showed that no hormones in connection with the thinning of hair were associated with hair in connection with hair.
Another common misunderstanding is that creatine can cause kidney damage. According to the National Institutes of Health, however, a large group of research in the past 20 years has not found any evidence that this is used in the instruction.
How much creatine should you take?
Experts recommend taking 3 to 5 grams of creatine monohydrate a day. You can carry out a short loading phase (about 20 grams per day for five days), but it is not necessary. The key is consistency. Creatine works best when it is taken every day, not just on training days.
Some studies indicate that higher doses are based on the body weight – about 0.10–0.14 g/kg/day, for bone and metabolic advantages after menopause. But for most people, the standard dose is plentiful.
Drink your creatine immediately after mixing, as it can become less effective if you leave it in liquid for too long.
As with every addition, it is intelligent to check in with your health service provider before adding creatine to her routine.
Related articles related to the web
