{"id":7708,"date":"2023-08-25T16:44:39","date_gmt":"2023-08-25T16:44:39","guid":{"rendered":"https:\/\/fitolympia.com\/?p=7708"},"modified":"2023-08-25T16:44:44","modified_gmt":"2023-08-25T16:44:44","slug":"benefits-and-side-effects-of-creatine-for-women-athletes","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/na\/benefits-and-side-effects-of-creatine-for-women-athletes\/","title":{"rendered":"Benefits and Side Effects of Creatine for Women Athletes"},"content":{"rendered":"\n<p><strong>Chances are if you\u2019ve ever stepped foot into a bro-infested gym you\u2019ve heard of creatine. It\u2019s one of the most popular supplements on out there, especially among men. Yet, maybe due to its macho marketing image, many women athletes don\u2019t even bother.<\/strong><\/p>\n\n\n\n<p>But, could creatine take your performance to a whole new level? Or are you doing the right thing by staying away from the supplement?<\/p>\n\n\n\n<p>SpotMeGirl have managed to side-step the stupid bro science. Instead of gym floor myths, we got down and dirty into the facts.<\/p>\n\n\n\n<p>It wasn\u2019t really hard, we just decided to check in with actual scientists. None of the following info came from Chad-who-smells-bad doing curls in the squat rack.<\/p>\n\n\n\n<p>So, sit back, grab a coffee or jug of BCAAs, and get ready for a brain-pump. You\u2019re about to learn all the best bits surrounding creatine, without falling asleep face-first in a scientific journal.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Article Chalk Up:<\/h2>\n\n\n\n<p>There\u2019s always more to supplements than a little \u201ctake this, shut up, go train\u201d summary. SMG always bring the facts and plenty of them too!<\/p>\n\n\n\n<p>As one of our readers, you\u2019re one of us. So understandably we only want the best for our ladies who lift. How are you meant to perform to your true potential if you don\u2019t even know what goes in your body?<\/p>\n\n\n\n<p>Therefore, here\u2019s what you can expect to learn in this article:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>What is creatine?<\/li><li>How does it work?<\/li><li>Are there benefits for women athletes?<\/li><li>Tell me about the side effects\u2026<\/li><li>Okay, should I take it?<\/li><\/ul>\n\n\n\n<p>Awesome, let\u2019s get started. First up \u2013 what the hell even is creatine anyway?<\/p>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Creatine \u2013 A brief introduction<\/h2>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img decoding=\"async\" src=\"https:\/\/heyspotmegirl.com\/wp-content\/uploads\/2018\/08\/creatine-benefits-for-women-and-side-effects-introduction.jpg\" alt=\"image of creatine powder\" class=\"wp-image-29050\" title=\"Benefits and Side Effects of Creatine for Women Athletes 2\"\/><\/figure><\/div>\n\n\n\n<p>Although always seen as a supplement, creatine occurs naturally in all vertebrates. And since we have a backbone, that included us too.<\/p>\n\n\n\n<p>We store most of our creatine and phosphocreatine inside our skeletal muscle. However, our remaining amounts are distributed in and among other tissues, our blood, and the brain.<\/p>\n\n\n\n<p>In young adults, creatine is produced endogenously at a rate of around 8.3 mmol (1 g) each day. It\u2019s the liver and kidneys that primarily handle this synthesis process.<\/p>\n\n\n\n<p><strong>Creatine actually isn\u2019t an essential nutrient<\/strong>. But, that doesn\u2019t mean that it isn\u2019t beneficial to have around. Its main role is to lend a hand in the recycling of ATP, which if you\u2019re a regular of SMG, you know is the energy currency of our cells.<\/p>\n\n\n\n<p>So, with that being said, it\u2019s easy to see why supplementation is popular.<\/p>\n\n\n\n<p>Most omnivores will take in a total of 1 g of creatine per day from their diet. Consequently, vegetarians and vegans especially may suffer from lower levels than your average meat-eater. Plant-based warriors and hench herbivores take note\u2026<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Body Breakdown \u2013 How does it work?<\/h3>\n\n\n\n<figure class=\"wp-block-image\" id=\"attachment_29058\"><img decoding=\"async\" src=\"https:\/\/heyspotmegirl.com\/wp-content\/uploads\/2018\/08\/phosphacreatine-system.jpg\" alt=\"phosphagen system\" class=\"wp-image-29058\" title=\"Benefits and Side Effects of Creatine for Women Athletes 3\"\/><figcaption>Illustration showcasing the phosphagen system<\/figcaption><\/figure>\n\n\n\n<p>When creatine is produced in the liver it\u2019s then transported to tissues that need it the most. Any place energy demands are high on the priority list, especially the brain and skeletal muscle.<\/p>\n\n\n\n<p>Usually, there\u2019s a concentration of ATP between 2-5 mM in our muscles. Now, this isn\u2019t actually a great amount, only supplying enough energy for a few seconds of intense contractions.<\/p>\n\n\n\n<p>Imagine we\u2019re halfway through a HIT circuit and the workout calls for 15 barbell thrusters \u2013 or any other explosive movement. Understandably, our ATP stores are going to drop faster than Taylor Swift could write a song about her ex. Sorry, Swifty\u2026<\/p>\n\n\n\n<p>But because our bodies are amazing at handling WODs like a boss, we aren\u2019t done yet. Using the phosphagen system we resynthesize ATP from ADP with what is known as phosphocreatine.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Phosphagen System Process<\/h4>\n\n\n\n<p>Here\u2019s a breakdown of the steps:<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>ATP (Adenosine Tri-Phosphate) is stripped of 1 phosphate molecule to allow a muscle contraction to happen.<\/li><li>Now, our original ATP (Adenosine Tri-Phosphate) becomes ADP (Adenosine Di-Phosphate) \u2013 We can use ADP for energy production but it doesn\u2019t supply nearly as much.<\/li><li>So, our remaining ADP molecule grabs a hold of a phosphate molecule from our creatine phosphate (PCr) stores.<\/li><li>That same unuseable ADP molecule now becomes a useable ATP molecule by taking on the Pi molecule we just removed.<\/li><li>Voila! We have energy again.<\/li><\/ol>\n\n\n\n<p>How cool is that? It\u2019s awesome what we can do sometimes,&nbsp;isn\u2019t it?<\/p>\n\n\n\n<p>And the more creatine we have in our muscles, the greater amount of phosphate we can store too. Therefore, we can re-energize quicker, hit our workouts harder, and go for longer.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Benefits for Women Athletes<\/h2>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img decoding=\"async\" src=\"https:\/\/heyspotmegirl.com\/wp-content\/uploads\/2018\/08\/woman-athlete-strength-training-creatine-benefits-and-side-effects.jpg\" alt=\"woman athlete strength training\" class=\"wp-image-29049\" title=\"Benefits and Side Effects of Creatine for Women Athletes 4\"\/><\/figure><\/div>\n\n\n\n<p>Creatine is one of the most rigorously studied supplements out there. It\u2019s safe to say there are a bunch of benefits it may provide all athletes, including women.<\/p>\n\n\n\n<p>The whole idea that creatine is reserved only for the guys really is something to be trashed.<\/p>\n\n\n\n<p>In fact, many&nbsp;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/12945830\">studies<\/a>&nbsp;show that females actually respond well to supplementation. So, all those adverts of jacked up dudes aren\u2019t actually doing the manufacturers any favors.<\/p>\n\n\n\n<p>But you\u2019re here now and that\u2019s all that matters. Let\u2019s get into the benefits available to all genders respectively\u2026<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Increased Lean Mass<\/h3>\n\n\n\n<p>Scientists have been saying for decades that regular creatine supplementation can increase lean mass. Here\u2019s a&nbsp;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/12546637\">2003 study<\/a>&nbsp;outlining the effects of prolonged CS (Creatine Supplementation) on body composition.<\/p>\n\n\n\n<p>For those who don\u2019t quite fancy wading through academic writings, the takeaway point is:<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>Our findings suggest that prolonged creatine ingestion induces an increase in fat-free mass.&nbsp;(van LOON et al. 2003)<\/p><\/blockquote>\n\n\n\n<p>It\u2019s also important to note that the science doesn\u2019t suggest that creatine will make you add body fat. So, if you\u2019re looking to sculpt and shape muscle, CS might be for you.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Improved Strength and Power<\/h3>\n\n\n\n<p>Let\u2019s assume because of the title, you\u2019re here as an athlete. But would it be too far a stretch to guess that you\u2019re interested in strength and power?<\/p>\n\n\n\n<p>Of course not! Who isn\u2019t, at the end of the day? Women like us want to literally raise the bar and see those PR\u2019s crushed to dust.<\/p>\n\n\n\n<p>So it\u2019s safe to say you\u2019ll be interested in this study published in&nbsp;<em>The Journal of Strength and Conditioning Research<\/em>\u2026<\/p>\n\n\n\n<p>Scientists investigated the effects of CS on the muscle strength of female collegiate soccer players. Out of 14 women athletes, half received a daily dose of creatine, whilst the others took a placebo.<\/p>\n\n\n\n<p>According to the results:<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>The Cr group demonstrated greater improvements in bench press and full-squat maximal strength (the trial by group interaction) compared with the placebo group, which were significantly different between baseline and 5 weeks for the bench press and between 5 and 13 weeks for the full squat.<\/p><p>Cr supplementation, however, appears to be associated with significantly greater increases in muscle strength\u2026 (Larson-Meyer et al. 2000)<\/p><\/blockquote>\n\n\n\n<p>Again, to refer back to the previous 2003 study, short-term CS has been reported to improve all-out power\/strength by 5-10%. This same figure was also given for work performed during repetitive sprint training.<\/p>\n\n\n\n<p>Are you a barbell tearing beauty with serious numbers to move? Maybe you\u2019re a CrossFit WODstar looking to beat the entire box? If so, creatine supplementation could be something to consider.<\/p>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Tell me about the side effects\u2026<\/h2>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img decoding=\"async\" src=\"https:\/\/heyspotmegirl.com\/wp-content\/uploads\/2018\/08\/excess-creatine-causing-stomach-pain-in-female-athlete-1.jpg\" alt=\"excess creatine causing stomach pain in female athlete\" class=\"wp-image-29053\" title=\"Benefits and Side Effects of Creatine for Women Athletes 5\"\/><\/figure><\/div>\n\n\n\n<p>As always we\u2019re all about transparency here at SMG. Therefore it\u2019s only fair that we speak up about the side effects too.<\/p>\n\n\n\n<p>Because although creatine isn\u2019t considered a dangerous substance, there have been a few nasties linked to it.<\/p>\n\n\n\n<p>Reported side effects at high doses include the likes of:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Diarrhea<\/li><li>Muscle cramping<\/li><li>Gastrointestinal pain<\/li><li>Dehydration<\/li><li>Nausea<\/li><li>Dizziness<\/li><li>Weight gain<\/li><li>Fever<\/li><li>Heat intolerance<\/li><li>Water retention<\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">Wow, anything else?<\/h4>\n\n\n\n<p>Additional to all of the above it is strongly advised that people with a history of kidney problems should steer clear. Similarly, individuals with diabetes have an increased risk of kidney problems if they take creatine.<\/p>\n\n\n\n<p>We should also point out that there have been concerns raised for people with bipolar. Apparently, creatine supplementation might even increase mania. Not good.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">But is it safe?<\/h4>\n\n\n\n<p>Well, when consumed in lower recommended doses it seems to be. If there were any monstrous side effects that could seriously harm us scientists would know by now.<\/p>\n\n\n\n<p>For example, the 1000 mg found in our favorite pre workout\u00a04Gauge\u00a0is far from dangerous. In fact, it is the perfect amount to improve mental focus as creatine has been proven to have cognitive mental benefits.<\/p>\n\n\n\n<p>Including a small optimal amount into an already great pre workout keeps the bad stuff at bay. 1000 mg isn\u2019t quite enough to make you swell up like Arnie, damage your kidneys, or even retain much water.<\/p>\n\n\n\n<p>However, if you were to overload, we can\u2019t say for sure you\u2019d not experience any side effects. We all know you can have too much of a good thing, just ask us after the SMG summer party.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Water Retention and Weight Gain<\/h3>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img decoding=\"async\" src=\"https:\/\/heyspotmegirl.com\/wp-content\/uploads\/2018\/08\/creatine-leading-to-water-retention-and-weight-gain.jpg\" alt=\"woman stood on scales showing increased weight and water retention due to creatine\" class=\"wp-image-29054\" title=\"Benefits and Side Effects of Creatine for Women Athletes 6\"\/><\/figure><\/div>\n\n\n\n<p>Now, we\u2019ve already spoken about increasing lean mass over time. That bit is blatantly awesome because as women athletes we\u2019d never say no to a little extra.<\/p>\n\n\n\n<p>But, we have to kind of take the rough with the smooth when it comes to creatine. And unfortunately,&nbsp;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC155510\/\">studies<\/a>&nbsp;show that one of the side effects is water retention and weight gain.<\/p>\n\n\n\n<p>We\u2019re not saying you\u2019ll fill up like a water balloon. Not quite, anyway. But you will retain extra fluid than usual.<\/p>\n\n\n\n<p>Understandably, this extra liquid will add to an increase in size and weight gain. According to this&nbsp;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/14636103\">study<\/a>&nbsp;carried out by Kutz and Gunter:<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>Mean percent body fat and caloric intake was not affected by creatine supplementation. Therefore weight gain in lieu of creatine supplementation may in part be due to water retention.&nbsp;(Kutz and Gunter, 2003)<\/p><\/blockquote>\n\n\n\n<p>So, it\u2019s safe to say, if you\u2019re watching your weight maybe leave creatine cycles out of your supplement schedule. Plus, if you\u2019re worried about looking bloated, maybe look for an alternative. Something without any link to gastronomical stress and bloating whatsoever.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Summary: Should you be taking creatine?<\/h2>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img decoding=\"async\" src=\"https:\/\/heyspotmegirl.com\/wp-content\/uploads\/2018\/08\/should-you-be-taking-creatine.jpg\" alt=\"blonde female fitness athlete drinking creatine\" class=\"wp-image-29060\" title=\"Benefits and Side Effects of Creatine for Women Athletes 7\"\/><\/figure><\/div>\n\n\n\n<p>As an athlete and a woman, you should weigh up the pros and cons. It all depends on the individual and how they respond.<\/p>\n\n\n\n<p>No one can deny that the science has proven creatine to be effective. Yet, if you\u2019re susceptible to easy weight gain or a sensitive stomach, maybe give it a miss.<\/p>\n\n\n\n<p>Some females don\u2019t even feel any benefits at all. These ladies are known are non-responders, AKA someone who has just spent their money on a useless powder.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">What can I take instead?<\/h4>\n\n\n\n<p>What will probably be more effective is a premium natural testosterone booster.\u00a0TestoFuel is our go-to in the SMG office\u00a0\u2013 we love it. But why testosterone? Isn\u2019t that for men only?<\/p>\n\n\n\n<p>Believe it or not, T is a powerful androgen essential for female athletes too. Scientists even go as far as saying it gives us a\u00a0significant competitive edge. Plus, testosterone promotes femininity, not diminishes it.<\/p>\n\n\n\n<p>You can still get the shapely, toned muscle, and better fitness that comes with creatine. Except, with a testosterone supplement, you don\u2019t get the water weight gain. Which also means it goes without saying you\u2019ll not have to worry about stomach cramps or bloating.<\/p>\n\n\n\n<p>As always, it\u2019s your call, girl. Just take the facts we have provided and make an informed choice. Your body and health should always be paramount.<\/p>\n\n\n\n<p>So go out there, hit the training hard, and supplement as you feel fit. We\u2019ll always be here with your favorite female fitness facts and content \u2013 check back any time.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Chances are if you\u2019ve ever stepped foot into a bro-infested gym you\u2019ve heard of creatine. It\u2019s one of the most [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":7709,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[251,202],"tags":[],"class_list":["post-7708","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-learn","category-benefits"],"translation":{"provider":"WPGlobus","version":"3.0.0","language":"na","enabled_languages":["en","es","de","fr","ru","hi","ar","tr","it","pt","na"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"es":{"title":true,"content":true,"excerpt":false},"de":{"title":true,"content":true,"excerpt":false},"fr":{"title":true,"content":true,"excerpt":false},"ru":{"title":true,"content":true,"excerpt":false},"hi":{"title":true,"content":true,"excerpt":false},"ar":{"title":true,"content":true,"excerpt":false},"tr":{"title":true,"content":true,"excerpt":false},"it":{"title":true,"content":true,"excerpt":false},"pt":{"title":true,"content":true,"excerpt":false},"na":{"title":false,"content":false,"excerpt":false}}},"featured_img":"https:\/\/fitolympia.com\/wp-content\/uploads\/2020\/12\/creatine-woman-benefitrs.jpg","categories_details":[{"id":251,"name":"Learn","count":77,"parent":0},{"id":202,"name":"Benefits","count":166,"parent":0}],"tags_details":[],"comment_count":0,"author_name":"Staff","author_img":"https:\/\/secure.gravatar.com\/avatar\/0770ff71d5267ad67c1cefbf36008dc2a2753c332616ff451380094010b0d281?s=96&d=mm&r=g","post_views":6403,"_links":{"self":[{"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/posts\/7708","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/comments?post=7708"}],"version-history":[{"count":8,"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/posts\/7708\/revisions"}],"predecessor-version":[{"id":16914,"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/posts\/7708\/revisions\/16914"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/media\/7709"}],"wp:attachment":[{"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/media?parent=7708"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/categories?post=7708"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/tags?post=7708"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}