Creatine Dosage For Women
An increasing number of women are getting involved in sports and bodybuilding
, as well as general fitness regimens. Perhaps as a result, an increasing number of women are trying out supplements to kick start their workouts and boost overall performance.Creatine supplements have a reputation as a supplement for men, but that is not the case. A special creatine dosage for women can add to the effectiveness of their workouts.
Creatine Use for Women
Creatine is not an anabolic steroid. It is a naturally occurring source of energy in the body, and supplements only add to current levels. Creatine will not give women manly characteristics, deepen their voices or cause hair growth in undesirable spots.
There have been some side effects noted as more noticeable if the creatine dosage for women is not adhered to. Water retention and other typically mild stomache issues can be bothersome effects. One more side effect noted by women taking creatine is increased uriniation, particularly during their menstrual period.
However, now available are creatine supplements created just for women that minimize these problems.
One of the reasons for the more pronounced side effects for women is that they are prone to higher resting levels of creatine in their bodies than men.
Creatine Dosage Chart for Women
If you need to know the proper amount of creatine to use, this creatine dosage chart for women - and just women - can help guide you. These dosages are based on a 5-day loading phase, then a maintenance phase, and broken down by weight.
LBS Loading Maintenance
80 6g 1.5g
90 7g 1.75g
100 8g 2g
110 9g 2.25g
120 10g 2.5g
130 10g 2.5g
140 11g 2.75g
150 12g 3g
160 13g 3.25g
170 13g 3.25g
180 14g 3.5
190 15g 3.75g
200 16g 4g
210 17g 4.25g
220 18g 4.5g
This creatine dosage chart for women reflects smaller doses than would be advised for men because of the naturally lower amounts of creatine men have. Be sure to remember this if making comparisons with men - their higher dose doesn't mean better results.
How Will Creatine Affect My Exercise Regimen?
Some women might not want to use creatine supplements, because they're concerned they will grow massive, bulky muscles. That's a fallacy. Creatine supplements will serve only to increase how effective your workouts will be, they will not alter the intended results.
If your workouts arent built to add to and build big muscles, then these supplements won't make that any different. A tailored creatine dosage for women who follow workouts designed to lose weight and get lean will see improved and faster results of trimness and fitness.
Creatine During Pregnancy
While there is not specific evidence that using creatine supplements will affect the fetus, it is recommended that pregnant women not consume these bodybuilding supplements to be on the safe side. In fact, the use of any supplements in inadvisable for expecting moms without discussing it with a doctor.
This same rule of thumb is applicable for moms who nurse. While no study conclusively indicates impact on a baby who is nursing, it is safer to avoid creatine supplements while your child still nurses.
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