What we’re getting wrong about creatine for women
Longfully, proteins – creation for women at its moment. Once considered to be the field of men and athletes, this supplement of power is now hailed as changing the game for women’s health. But not everyone is convinced. For those who do not see the results – or fall into myths – this often comes back to biology: women may need different dosage, hydration and timing to unlock its advantages. We asked experts to break the biggest false ideas around creatine for women.
Myth: it’s a steroid
Creatine was discovered in 1832 (long before the culture of fitness) by French scientist Michel Eugène Chevreul, who extracted it from meat. It’s just a compound that your body is already doing. Asad Hussain, the longevity and the scientist of the exercise, the founder-C-COTES Note: “Many women believe that creatine is a dangerous anabolic steroid, but this is not the case. Creatine helps your muscles produce energy. It has been widely studied, and in the recommended dose, it is completely safe, even long -term. “
Myth: it will make me voluminous or swollen
One of the main reasons why women hesitate with creatine is the fear of bloating or swelling. Annant Agarwal, health consultant, clinical researcher and founder of Infinite Health, is quick to correct this. “Creatine attracts water to your muscular cells, not under your skin. It doesn’t make you swollen or swollen as people imagine. Many of my customers look thinner once they start, because creatine supports a better muscle tone and loss of fat.”
ATUL RAJANI, founder of Be. And the CEO of Dalas Biotech, agrees. Drawing on both its pharmaceutical history and its experience in competition sport, it adds: “The weight gain of 1 to 2 kg at the start is water, not fat, and it is actually beneficial for muscle function and recovery. Women also have testosterone to build a significant mass from creatine alone. This requires specific training, nutrition and, often, genetics. ”
For women sensitive to water retention, Agarwal offers a practical adjustment: stick to a daily dose of approximately 3 grams. “If bloating appear, a break for a week, she takes up a lower dose of 2 grams.”
Myth: it spoils with estrogens and fertility
Far from being a hormonal disruptor, it is a cellular energy booster. “During the hormoneally trying phases such as the luteal phase or the perimenopause, creatine supports the energy of the brain, mood and neuromuscular coordination. It helps to improve mental clarity, stabilizes mood and increases emotional resilience,” explains Shradha Sounil Khanna, nutrition and AVP research. What can help, however, are consistency. Hussain recommends taking it daily, whatever the phase in which you are, to keep your stores completed and your performance more stable throughout the month.
Myth: It is only for athletes and bodybuilders
Creatine is not only for earth lifts. Agarwal stresses that women react particularly well, whether it is the recovery of the postpartum, the management of thyroid problems or the fact of dealing with daily exhaustion. Consider it less as a performance amplifier and more as a supplement to support longevity, such as vitamin D or magnesium.
Myth: this causes a loss of acne and hair
“Hair loss and acne are generally hormonal problems that occur by chance when someone begins to complete, creating a false correlation. Improved cell hydration from creatine often improves the quality of the skin, ”explains Rajani. So, if these problems arise after the start of creatine, it could be due to new care products, food changes, stress levels, underlying hormonal imbalances or poor hydration.
Myth: it works better in empty stomach
For women, it can turn against him. “Basty administration can cause nausea, dizzy or bloating, especially if magnesium or hydration levels are low. Men tolerate it better, probably because they have higher basic creatine reserves and muscle mass, ”explains Agarwal. He recommends combining creatine with food – ideally carbohydrates or a post -training shake – for better absorption and less gastrointestinal distress. The error he sees most often is women who start too high, too fast: “Too much creatine with too little water is a recipe for discomfort. A better strategy is to start at low – 2 to 2.5 grams – Take it with food and hydrate well. ”
Myth: he disrupts sleep and causes anxiety
Creatine is not a sedative or a stimulant, therefore all anxiety or insomnia which is linked to it generally comes from mixtures which combine it with caffeine. Khanna notes that some women report the agitation if they take the creatine late during the day, especially during the luteal phase when sleep is already lighter. His correction is simple: “Go to the morning dosage, temporarily lower the dose and avoid twinning creatine with stimulants.”
Timing is important. Taken with food, water and consistency, creatine works with your system – not against it.
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