Is your diet not cutting it anymore?
Have you reached a plateau in your workouts where you feel like you’re not really achieving anything?
Ladies, these problems are a lot more common than you think.
While dieting can help you achieve weight loss for the first few weeks or so, your metabolism eventually slows down to match your low caloric intake. This means that your body tends to burn off calories more slowly so your weight loss eventually decrescendos, too.
Even your workouts are not proving to be as helpful as they initially did. You might even be convinced at this point that this is all there is to it.
Achieving your fitness goals and target weight (hopefully, it is a healthy target!) takes a lot more than just regular dieting and a bit of exercise.
You can achieve the target weight and you can crush those fitness goals.
You just need a little more help.
Luckily, science has found a way to boost your performance and help with your weight loss efforts with a substance known as creatine.
Before you go on thinking that this is likely another gimmick, I’ll nip that thought in the bud as creatine is a naturally occurring substance in your muscles. It works by providing an extra phosphate molecule to form ATP, the energy currency of your body.
This means you can amp up those workouts and build more lean muscle, which leads to greater strength and less weight.
The market is already inundated with creatine supplements and some of them are bogus. This article gives you the best creatine supplements for women so you don’t fall into their traps!
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Last update on 2018-04-21 at 21:46 PST / Affiliate links / Images from Amazon Product Advertising API - Details
Women usually take creatinine for two reasons-to improve performance and to lose weight.
Your body uses adenosine triphosphate or ATP to fuel muscular contraction. In the process of contraction, ATP loses a phosphate molecule and becomes adenosine diphosphate or ADP. The body cannot use this ADP to fuel further contractions. Creatine allows the body to train more and at a higher intensity by contributing a phosphate molecule to ATP, the energy currency of the body.
The more you are able to train, the more lean muscle you build. In turn, the lean muscle will help you burn off the excess pounds without you having to resort to starvation.
Although most of the studies of the effects of creatine are geared towards men, there are studies that also show the benefits of creatine supplementation in female athletes.
In 2016, a study conducted on female soccer players revealed that creatinine can improve performance in maximal-intensity exercise and endurance. Although plyometric training was shown to also improve performance and endurance, these improvements were enhanced with the supplementation of creatine.
In another study on postmenopausal women, creatine, combined with supervised resistance training, was shown to slow down the rate of degradation of the femoral bone mineral density. This study also revealed that creatine supplementation in addition to resistance training increases the subperiosteal width of the femoral shaft, a predictor of bone bending strength.
In the latter study, there was no note of any abnormalities in liver enzymes nor creatinine clearance after twelve months of creatine supplementation. This means that the liver and the kidneys have not been affected by the regular intake of creatine.
You can’t just take creatine then sit back and wait for the results!
While it is true that creatine can improve performance and help you lose weight, you have to put in some effort to make the most out of it.
Studies show that the key to getting the results you want is to take creatine regularly in the recommended doses. Increase in performance and endurance, as well as improvements in bone density, are acquired after some time.
This, in combination with proper exercise, can help you achieve your fitness goals.
Creatine usually takes an hour before it reaches the bloodstream. From there, you have approximately an hour and a half before the body either absorbs it into the muscles or disposes of it via the kidneys.
This study revealed that insulin and insulin-stimulating foods such as sweets and carbohydrate-rich foods can increase the rate at which the muscles take up creatine. Interestingly enough, meals with too many carbohydrates can slow down the absorption of creatine from the intestines to the bloodstream.
In this case, it is advisable to take in creatine with meals but to go easy on the carbs so as not to mess with the absorption.
Also, acidic fruit juices appear to impair creatine absorption so you might want to lay off the grapefruit and other citrus fruits.
Not all creatine supplements are created equal so you must be careful in selecting what kind of creatine to take in and where you buy it. Supplements might be good for you but you must exercise a certain degree of caution because carelessly taking in just anything could prove to be a health hazard.
It is even prudent to seek out a doctor or professional health care provider when you are planning to add supplements to your fitness routine.
Buying creatine-or any kind of supplements, really-can become a headache real fast. There are a lot of choices available in a physical store. You go online and the numbers literally explode!
Generally speaking, high-quality supplements will command a higher price. Materials of higher quality generally call for higher prices. Strict quality control measures will also cost the manufacturers more, which will add to the final price of the product.
On the other hand, cheaper materials of lower quality, crummy packaging, and dubious quality control methods will not cost the company as much to manufacture the product. These products might cost less but may not help you get the results you want and might even be dangerous.
Unlike medicines and other pharmaceutical products, supplements are not so tightly regulated.
When buying supplements, always check the brand integrity.
A trusted brand will usually command a higher price. This is because they have a reputation to uphold and are generally stricter about the quality of the products they are selling.
You could even check the reviews to have an idea what other people who have tried the product have to say about it.
This is the form of creatine that is the gold standard. When studies talk about creatine supplementation, they are referring to this form most of the time.
This is the form of creatine that is shown to produce the beneficial results over time. Most other types of creatine are derived from creatine monohydrate and they have their own advantages and disadvantages.
If you plan on taking creatine in the form of pills or capsules, then this shouldn’t be a big issue.
However, if you plan on taking creatine as a drink then that’s a whole other problem, particularly when the brand you buy isn’t as soluble as you thought it was.
There are several powder preparations of creatine that will not dissolve easily and can make drinking them a very unfortunate experience. A lumpy creatine drink will go down less smoothly than a more soluble preparation.
Worse, it might form clumps that will stay in your mouth.
Creatine monohydrate, in particular, is not very soluble.
Creatine drinks and powders might also contain additional calories, which are not helpful if you are on a diet.
If drinking a lumpy concoction or additional calories will be an issue, you might want to take creatine in a prepared pill or capsule form instead.
Creatine supplements are a great way to boost your performance and endurance as well as build more lean muscle. These will eventually lead to you finally shaving off the last excess pounds to effectively crush those fitness goals!
And it’s not all hype either.
Creatine is a naturally occurring substance in your body that works by donating an extra phosphate molecule to complete your ATP, the energy currency of the body. This means that you can exercise more and for longer.
Of all the forms of creatine studied—and there are a lot of studies, I tell you—it is creatine monophosphate that has been the center of attraction. It is the one that is proven to give you all the benefits of creatine supplementation such as improved performance and endurance, as well as building more lean muscle.
However, one of the biggest problems of creatine monohydrate is that it tends to be rather insoluble. Meaning, you can stir it all you want until your arms are sore but the powder will remain in your drink.
And you’ll have to drink that gritty mess just to boost your performance.
Bulk Supplements solved this problem by giving you your creatine monophosphate fix in a micronized powder form. This means that the creatine monophosphate has been reduced to a standardized fine powder that will easily mix with your drinks.
And will not form icky clumps in your mouth or throat.
Bulk Supplements also assures that their product is free of dairy, soy, or gluten, which is a relief to those of us who suffer from a host of problems whenever those substances come our way!
Have you tried using creatine to boost your performance? What particular brands do you like best and why? Let us know in the comments below!
I am Mike R.Bowen, founder of Fitness On The Weekend dot Com and my aim is to help busy people find time for fitness. We will give you actionable advice on how you can keep fit and healthy even on those busy days!