An increasing number of women are participating in sports and bodybuilding, as well as general fitness regimens. Likewise, more women are exploring the use of supplements to help boost performance and results from their workouts.
Creatine supplements might be considered a “male” supplement, but that is not the case. A tailored creatine dosage for women can add to the effectiveness of their workouts.
Creatine for Women
Creatine is not an anabolic steroid. It is a naturally occurring source of energy in the body, and supplements only increase what is already there. It will not give women “manly” characteristics, lower their voices or start growing hair in unwanted places.
There have been some side effects noted as more pronounced when the creatine dosage for women is not adjusted correctly. Bloating and other gastrointestinal issues can be unpleasant effects. Another side effect noted by women taking creatine supplements is increased uriniation, particularly during their menstrual period.
However, there are now creatine supplements being made specifically tailored to women
that can minimize these issues.
One reason these side effects might be more pronounced in women is that they naturally have a higher resting level of creatine in their bodies than men.
Creatine Dosage Chart for Women
If you’re trying to figure out how much creatine to take, this creatine dosage chart for women – and just women – can help guide you. The chart is based on a 5-day loading phase, then a maintenance phase, and broken down by weight.
LBS Loading
80 6g
90 7g
100 8g
110 9g
120 10g
130 10g
140 11g
150 12g
160 13g
170 13g
180 14g
190 15g
200 16g
210 17g
220 18g
The creatine dosage chart for women reflects lower doses than for men because men naturally have less creatine. This is important to remember if comparing creatine supplement use with a man – just because their dose is higher, doesn’t mean it’s more or less effective.
How Will Creatine Affect My Workout?
Some women might opt not to try creatine, thinking it will turn them into the Hulk. This is a misconception. Creatine supplements only help increase the effectiveness of your workouts, they don’t change the nature of the results.
If your workouts aren’t designed to increase bulk and build large muscles, then creatine won’t change that. A proper creatine dosage for women who have an exercise regimen designed to get trim and fit will see improved and faster results of trimness and fitness.
Creatine While Pregnant
While there is not specific evidence that taking creatine supplements is harmful during pregnancy, it is recommended that pregnant women not use these bodybuilding supplements since there are no conclusive studies. In fact, the use of any supplements for pregnant women is not advised without first consulting with their physician.
The same guideline is true for nursing mothers. While no studies conclusively indicate effects on a breastfeeding baby, it is safer to avoid creatine supplements for the duration of nursing.
For women who are interested in improving their workouts and kicking their results into high gear, Slacor Supplements has a wide selection of creatine supplements for a variety of budgets.
