Can Females Take Creatine? – Benefits and Side Effects

Each one of us gym-goers is aware of creatine. It is a compound that is mostly associated with male bodybuilders, gym trainers, and professional athletes.

However, only some of us know that creatine, as a compound, is as beneficial for women as it is for men. Females can also use creatine and experience similar advantages when they accompany its consumption with regular workouts.

The three amino acids consisting compound, creatine, is highly advantageous for women in aiding their gym workouts and overall health.

Through this blog, we'll further discuss the topic of creatine and know how it proves beneficial for women's fitness.

Moreover, it also mentions the creatine side effects for females so that you can have an overall awareness.

We will also discuss whether it is safe for pregnancy or not. Let us begin with knowing briefly about creatine first.

What is Creatine?

Creatine is an amino acid that can be found naturally in muscle cells.

Apart from being naturally secreted by the kidney and liver, it can also be found in food resources like red meat and fish.

Known as a protein building block, Creatine aids muscle growth by boosting energy levels and improving recovery rates.

It is especially beneficial for high-intensity workouts like sprinting and heavy weight lifting.

Can Females Take Creatine?

Creatine is gender-neutral and therefore, used by both men and women.

Even though there are lesser studies to prove the benefits of creatine for women, it is still known for its advantages when taken for a longer period of time.

One of the scientific studies has proven an increase in strength while doing back squats, leg presses, and leg extensions in women after the consumption of creatine.

Other studies have noticed an improvement in the bench press and squat strength as well.

Furthermore, supplementation of creatine also results in an increase in oxygen intake and aerobic capacity.

However, finding a good source of creatine is difficult because there are numerous creatine supplements present on the market that claims to be effective.

But Crazy Nutrition Ultimate CRN-5 creatine is different from them.

Crazy Nutrition CRN-5

Many females use Crazy Nutrition CRN-5 to enhance their performance in the gym.

It is a creatine supplement that is made with a mixture of 5 types of creatine.

With this mixture of 5 creatine formulas, its users don’t have to worry about building a tolerance to one type of creatine.

According to the Crazy Nutrition Ultimate CRN-5 review, it is by far the best creatine formula out there in the market.

its formula contains some amazing ingredients that are proven to be beneficial in improving muscle mass and strength.

Furthermore, this product will keep you hydrated which is very crucial for muscle building.

That’s the reason why Its manufacturer claims that it is the strongest creatine plus hydration formula in the fitness market.

The credit for all positive CRN-5 creatine reviews goes to its natural and vegan ingredients that make this supplement suitable for both men and women.

Remember to be consistent if you want to see the benefits of this creatine formula.

Benefits of Creatine for Women

After the discussion of research proving the results of creatine usage for women, it is evident that the compound is highly beneficial for females.

Creatine sustains a higher amount of energy levels by nourishing the energy resources of ATP (Adenosine Triphosphate) in muscles.

Therefore, it particularly aids high-intensity workouts and enhances performance.

Creatine improves the aerobic mechanism as it allows better oxygen intake that provides mental focus and clarity.

Furthermore, it helps muscle growth and reduces muscle mass which is the reason why creatine for women’s weight loss is commonly used in multiple supplements.

Along with helping in strengthening skeletal muscle mass, creatine supplementation also improves bone density.

However, like every other compound, there are pros and cons of creatine for females as well.

Since we've already discussed the pros, let us move toward the cons of creatine consumption.

Possible Side Effects and Dosage of Creatine

Creatine is a well-researched compound with zero to no known side effects. However, it is recommended to take advice from your doctor in case of any health condition.

A low dosage of creatine is not harmful to the body nevertheless.

In the initial phase of creatine supplementation, women may face bloating and a little bit of weight gain but that's just muscle gain.

With regular workouts, the compound gets suited by the cells and then further leads to enhancing lean muscle mass.

Other than these minimal irks, creatine is overall safe for health.

When considering the best creatine for women, creatine monohydrate comes to everyone’s mind.

It is the most researched type of creatine with the most proven benefits.

In the case of consumption, people tend to take up to 20 grams of creatine per day to see faster results.

However, it is recommended to start slow and take 3 to 5 grams of creatine dosage per day for efficient results.

It is better to take small amounts of creatine consistently than take huge doses of it in a shorter period of time.

Later creatine consumption can be increased depending on fitness goals.

As mentioned, it is necessary to take precautions in the supplementation of any compound when there is a certain health condition.

Similarly, it is important to know whether it is pregnancy safe or not for concerned women.

Can Pregnant Women Take Creatine?

It is not clear to say whether creatine is safe for pregnant women or not because no such research has been made on humans.

In rats, however, creatine has had some significant advantages for the rat baby's health.

Like the rat study, scientists follow similar protocols to determine the usage of creatine in humans as well.

Creatine may help in low oxygen conditions during birth and reduce the risk of the development of chronic diseases and disabilities.

However, be sure to take advice from the doctor before taking any supplementation during pregnancy.

In all the other ways, creatine is perfectly safe and beneficial for females.

Conclusion

Irrespective of Creatine being only associated with men's fitness and bodybuilding, the compound is gender-neutral and everyone uses it.

This compound has a natural muscle-building ability that makes it a perfect ingredient for many muscle growth supplements.

So, if want to build muscle, creatine can be the best option for you.

However, whey protein and mass gainers are also other two supplements that are known to be beneficial for building muscle and bulking up.

All these three are different and you can go through this comparative blog if you wish to get a clear knowledge about these three different supplements - mass gainer vs whey protein vs creatine.

We hope you find this blog informative. If you liked it, do share it with your gym buddies.