GIRLS AND CREATIN .. Girls and creatine: Is the most popular sports supplement in the world really effective and safe for girls?1 photos

Despite & quot; star-studded & quot; Reputation and recorded effectiveness of creatine, most women do not use it. According to the results of one survey, published in the Clinical Journal of Sports Medicine and conducted among 806 NCAA athletes, 85% of men heard about creatine and 48% used it. However, only 38% of women among the respondents heard about creatine and only 4% used it.

The above survey was conducted several years ago. Nevertheless, although today more women have already heard about creatine, many still do not dare to use it. The main reasons for this imbalance between the sexes are doubts about its safety and possible side effects. If you miss most of the scientific explanations and conclusions, the truth is that creatine helps you to train harder (this is about both strength training and aerobic), reduces neuromuscular fatigue, postpones the onset of lactate accumulation (lactic acids) in the muscles during high-intensity exercises and improves recovery between workouts, which ultimately allows you to become stronger and possibly increase more muscles.

The above findings were based on more than 1,000 clinical trials. Most of them were conducted with the participation of male volunteers, but it is wrong to assume that there is not a single study that would be conducted among women. Take a look at the list of sources at the end of this article. Many studies of creatine included in the groups of tested women & ndash; both trained and not. Back in 1992, scientists found that women normally assimilate creatine and, if taken for a long time, accumulate it in the muscles in the same way as men do. Research alsoe show that creatine helps women become stronger. In the course of a 1997 study, untrained women (non-vegans) took 20 grams of creatine per day for 4 days, after which they continued taking it by 5 grams over the next 10 weeks against the background of a power training program. Researchers say: “It was concluded that prolonged intake of creatine accelerates muscle growth on the background of strength training in women leading a sedentary lifestyle”. . A 2003 study found that taking 20 grams of creatine per day for a week by trained womenam softball players have led to an increase in impact (?) strength and endurance. Creatine definitely works for women; Nevertheless, scientists pay attention to the fact that it works somewhat better for some than for others, which caused the separation of people into “laquo; sensitive” and & laquo; insensitive & raquo; to this product. One study claims that about 20-30% of people are insensitive to the effects of creatine. However, there is no evidence that creatine works better for men than for women, unless, of course, speaking in general (male muscles are larger, so a large muscle cross-sectional area may explain the differences in the results). Why do so many women hesitate to take creatine? One of the women's ideas about creatine says that it will give an almost instant weight gain or incredibly increase muscle mass. It is likely that some increase in lean muscle mass will indeed occur, but this does not make a woman huge or massive. . Creatine is the most important supplement, but it is neither a pharmacological drug nor a steroid, so it can not give incrediblye increase in muscle mass, although it can be very noticeable, especially in men. Quickly gaining a large amount of muscle is a big deal for almost all people - even for men & ndash; therefore, with the exception of some & laquo; genetic freaks & raquo; from among mesomorphs, problems & laquo; pump over & raquo; just does not exist. . Usually, the main problem that women complain about when taking creatine is the feeling of “puffiness”.

Moreover, this & laquo; puffiness & raquo; may be due to several different reasons:

(a) Weight gain: Creatine sometimes helps increase lean muscle mass.
(b) Feeling of bloating in the stomach as an unpleasant side effect from the gastrointestinal tract.
(c) Swelling or accumulation of fluid under the skin. Individual symptoms may vary. Indeed, such sensations are not only among women & ndash; men can also feel & raquo; or puffiness, just women are physiologically more sensitive to it, or they are just more afraid of this kind of phenomena. Creatine and weight gain. Before you begin to worry about this, I must clarify a few points. Weight Gain & ndash; this is exactly the main reason people start taking creatine. Creatine & ndash; It is an additive that helps increase strength and intensity.sivnost workouts. For this reason, many users of this supplement assume & ndash; or hope & ndash; that this will pour out at the same time and increase muscle mass. It is also extremely important to note that not all people gain weight when using creatine, especially women. One of the first studies of creatine conducted with the participation of women (Vandenberghe) showed that taking this drug can significantly increase the power performance without any influence on body weight or the amount of adipose tissue; similar results were later obtained in several subsequent studies.Provisions. This again tells us that women can benefit from creatine intake in increasing strength without unwanted weight gain.

In a study conducted on female lacrosse athletes, creatine supplementation increased the strength in the bench press compared with placebo, but there were no changes in body weight or fat gain. A study with women football players from the University of Alabama found similar results - creatine intake increased strength (while lying and squatting), but the body composition did NOT change. Scientists have concluded that short-term creatine intake can improve the strength results of women with minimal impact on body composition.. Remember that the increase, maintenance or weight loss depends largely on your diet - is there any excess in your diet, or, conversely, a lack of calories? This emphasizes the fact that if you consume enough calories to maintain weight or diet to get rid of surplus, taking creatine can help you increase strength without unwanted weight gain. Do not even once again say that if your goal is to increase lean muscle mass, your diet should be a surplus of calories. Creatine can cause & quot; swollens & quot; muscle cells, which means only the fact that water begins to accumulate in them, but this fullness of cells with water is a & quot; good & quot; option weight gain due to the retention of water in the tissues of the body. If you look at most of the studies, you will notice that sometimes weight gain is about 1.5-2 kg, and also that men usually gain more weight than women. In one study, untrained women gained 2.3 kg of weight in 10 weeks, but this was the so-called "newcomer weight", which was entirely lean muscle mass - moreThe participants in the experiment at the end had LESS amount of fat mass than they had at the beginning. As for me, I used creatine both in preparation for competitions and in the offseason, and I have never had problems with edema or something like that - and this even when using & quot; bootable & quot; dosage of 25 grams per day for 7 days. Researchers say that concern about swelling, fluid accumulation and problems with the gastrointestinal tract is exaggerated.

It has been suggested that the main cause of side effects is the use of the wrong dosage (no longer means better, more creatine will not fill your tissues faster). What is the best type of creatine? Some forms of creatine are advertised as not causing fluid buildup in tissues (among other complaints caused by the traditional form), so people are constantly experimenting with various forms of creatine to figure out which one suits them best. . Unfortunately, many forms of creatine, in addition to the usual monohydrate, are moree expensive and at the same time not having proven action. Creatine monohydrate is the most studied form of creatine. How much (dosage of creatine). Creatine is found in some natural products, such as, for example, meat and some types of fish, but to get an equivalent dose of action, you have to eat a significant amount of the above products, so people prefer to use powder (to get the amount of creatine contained in 5 grams of powder, have to eat 2.2 kg of steak). A typical regimen is taking 20–25 grams for 5–7 days (& quot; boot & quot; phase), after which they switch to 5 grams per day. & quot; Bootable & quot; phase can be skipped, but then to achieve the required level of creatine in the muscles will take about a month - & quot; download & quot; allows you to speed up the process and get the positive effects of the drug much faster. For those who take 20-25 grams of creatine per day is difficult because of problems with the stomach, the information that the phase & quot; load & quot; is optional, may be the way out. Taking 5 grams of creatine per day should not cause irritation of the stomach, especially if you takeb it with food. Creatine: Effective and safe for both men and women. People with the presence of conditions & laquo; predzabolevaniyah & raquo; must, before taking creatine or other supplements, consult your doctor. But the main conclusion is this: creatine is a safe and effective supplement for healthy men and women (creatine has recently been studied for therapeutic use as well). Published so many studies confirming the safety of creatine, that here we simply do not have enough space for their coverage.

For the supplement, behind which there is so much scientific research, it is simply incredible that it is surrounded by so many myths. Starting with & quot; creatine causes pinching and injuries & quot; before & quot; creatine causes cancer and kidney problems & quot ;. Most of this nonsense is distributed both by the media (television, newspapers, radio, magazines), and not very informed participants in various forums who have gained their & laquo; knowledge & raquo; from self-named & laquo; experts & raquo; from gyms. The side effects of creatine were supreme.exaggerated. In fact, according to Dr. Jeff Stot, Ph.D., the author of the “Most Important Creatine for Sports and Health”, the only clinically confirmed “side effect” and “rainy” Creatine is weight gain! Indeed, even allegations of possible pinchings and dehydration were refuted by randomized control studies (believe it or not, everything is in fact the opposite: the study conducted on the NCAA athletes showed that those who used creatine , rarely found all sorts of pinchesI, dehydration, excessive muscle tension, tears and tears of muscles, joint injuries; and they rarely missed workouts). The question of the purity of the creatine used does exist, but it concerns any additives, so consumers need to exercise due diligence when choosing a manufacturing company, which they are willing to give preference to. In the case of creatine, the main factories for its production are in Germany and the United States. There are still factories in China, and most of the additives with a low degree of purification come from there. Most of the women's fears regardingcreatine is unreasonable.

Just as the myths about diet and fitness force people to take frankly fraudulent supplements that do not work at all, they sometimes lead us to refuse supplements that really WORK. Women who are interested in increasing their strength and performance at workouts in the gym and/or in anaerobic/power sports, while avoiding taking creatine because of some myths, actually miss the opportunity to benefit from one of the most common and effective supplements to improve the quality of training.