Creatine Supplements for Women

So, I heard women should not take creatine.

We call bullshit.

Creatine IS for women. Period.

(Breanna Cope, WSL Professional Surfer - with FITAID RX)

  Creatine is a popular supplement among athletes and fitness enthusiasts. It is believed to improve strength, power, and muscle mass. However, there are many myths surrounding creatine supplementation, particularly for women. This blog post aims to debunk these myths and provide an in-depth analysis of creatine and its benefits for post-workout recovery in women. We will also discuss the science behind creatine and recovery, whether creatine supplementation is only for men, what creatine is, and how it works. We will also cover the role of FITAID drinks in post-workout recovery and how they aid muscle recovery.

What is Creatine?

Creatine is a naturally occurring compound found in our bodies, primarily in our muscles. It is produced in our liver, pancreas, and kidneys and is used to supply energy to our muscles during high-intensity activities. Creatine can also be obtained from the diet, particularly from animal sources like beef, pork, and fish.   Creatine Supplementation and Women: Debunking Myths One of the most common myths about creatine supplementation is that it is only for men. This is not true. While it is true that men have higher creatine levels than women, there is no scientific evidence to suggest that creatine supplementation is harmful to women. In fact, several studies have shown that creatine supplementation can be just as effective in women as it is in men. Another myth is that creatine supplementation can cause weight gain and bloating. While it is true that creatine can cause the body to retain water, this is not the same as gaining fat. In fact, several studies have shown that creatine supplementation can actually improve body composition by increasing lean muscle mass and reducing body fat.

(Hunter Elam, USA Weightlifting Olympian, with FITAID RX ZERO)

  The Science Behind Creatine and Recovery Creatine supplementation has been shown to improve post-workout recovery by enhancing muscle repair and reducing inflammation. When we exercise, our muscles undergo stress and damage, which can cause inflammation and muscle soreness. A creatine recovery drink helps to reduce inflammation and promote muscle repair by providing energy to the muscles and enhancing the production of adenosine triphosphate (ATP), which is the primary source of energy for our cells. Is Creatine Supplementation Only for Men? As mentioned earlier, creatine supplementation is not only for men. Several studies have shown that women can benefit from creatine supplementation just as much as men. In fact, one study showed that women who took creatine for 10 weeks saw an increase in lean muscle mass and a decrease in body fat, without any negative side effects.  

Does Creatine Really Work?

Yes, creatine supplementation has been shown to be effective in improving strength, power, and muscle mass. Several studies have shown that creatine supplementation can increase muscle strength and power by up to 20%, particularly during high-intensity activities like weightlifting and sprinting.

Creatine and Post-Workout Recovery for Women

Creatine can play a key role in post-workout recovery for women. As mentioned earlier, creatine helps to reduce inflammation and promote muscle repair, which can help to reduce muscle soreness and improve recovery time. Additionally, creatine supplementation can improve energy levels and cognitive function, which can help to enhance overall performance during workouts.

Getting More Creatine in Your Diet

While creatine can be obtained from animal sources like beef, pork, and fish, it can be difficult to get enough creatine from the diet alone. This is why many athletes and fitness enthusiasts choose to supplement with creatine. The recommended dose of creatine is 3-5 grams per day, which can be taken in a single dose or split into multiple doses throughout the day.

FITAID Drinks and Post-Workout Recovery

FITAID RX, which is a product that is specifically designed for athletes and contains 1000mg of bonded creatine. FITAID RX is formulated to aid in muscle recovery, reduce inflammation from everyday stress, and promote endurance, and contains 1000mg of creatine per serving. FITAID drinks are a great option for post-workout recovery, particularly for women, as they contain a variety of ingredients that can aid in muscle recovery. FITAID drinks contain no artificial sweeteners, sucralose, aspartame, or Ace-K, which can be harmful to the body in high doses. FITAID RX comes in two options of sweeteners; Raw Agave or No Sugar - happily sweetened with Monk Fruit. FITAID RX also contain clean caffeine from green tea extract, which can help to improve energy levels and cognitive function. This can be particularly beneficial for women who may feel fatigued after a workout. The vitamins in FITAID RX drinks, such as turmeric, glucosamine, vitamin B12, and BCAAs, can also help to aid in muscle recovery. Turmeric is a natural anti-inflammatory, which may help to reduce inflammation from everyday stress and muscle soreness. Glucosamine is a key component of joint cartilage and may help to reduce joint pain and inflammation from everyday stress. Vitamin B12 is important for energy metabolism, while BCAAs (branched-chain amino acids) are essential amino acids that can help to promote muscle repair and recovery.

Scientific References

Several scientific studies have been conducted on the benefits of creatine supplementation for post-workout recovery in women. One study published in the Journal of the International Society of Sports Nutrition found that creatine supplementation improved muscle strength and power in women and had no negative side effects.

Another study published in the Journal of Strength and Conditioning Research found that creatine supplementation improved muscle endurance and reduced muscle soreness in women after high-intensity exercise.

(Kelsey Keil, Elite CrossFitter and Weightlifter with FITAID RX ZERO)

Conclusion

In conclusion, creatine supplementation can be an effective way to improve post-workout recovery in women. It can help to reduce inflammation, promote muscle repair, and improve energy levels and cognitive function. While there are many myths surrounding creatine supplementation, particularly for women, there is no scientific evidence to suggest that it is harmful or ineffective for women. FITAID drinks are a great option for post-workout recovery, as they contain natural ingredients that can aid in muscle recovery without any harmful artificial sweeteners.

    Here are a few links to scientific research on creatine supplementation and women:

1. "Effects of Creatine Supplementation on Women's Lower-Body Strength: A Randomized Controlled Trial": This study published in the Journal of Strength and Conditioning Research found that creatine supplementation improved lower body strength in women and had no negative side effects.

Link: https://journals.lww.com/nsca-jscr/Abstract/2019/10000/Effects_of_Creatine_Supplementation_on_Women_s.23.aspx

2. "Effect of Creatine Supplementation on Muscle Strength and Endurance in Female Soccer Players": This study published in the Journal of Sports Science and Medicine found that creatine supplementation improved muscle strength and endurance in female soccer players.

Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4105388/

3. "Creatine Supplementation Improves Muscle Strength and Power Output in Women After Resistance Training": This study published in the Journal of Strength and Conditioning Research found that creatine supplementation improved muscle strength and power in women and had no negative side effects.

Link: https://journals.lww.com/nsca-jscr/Abstract/2011/04000/Creatine_Supplementation_Improves_Muscle_Strength.10.aspx

4. "Effects of creatine supplementation on body composition, strength, and sprint performance": This study published in Medicine and Science in Sports and Exercise found that creatine supplementation improved body composition, strength, and sprint performance in women.

Link: https://pubmed.ncbi.nlm.nih.gov/12900686/ These studies provide evidence that creatine supplementation can be beneficial for women in terms of improving muscle strength, endurance, and performance. However, as with any supplement, it's important to consult with a healthcare professional before adding creatine to your routine.