Female Friendly Muscle Building Supplements: Creatine

This marks the beginning of a series of posts where I will be talking about muscle building supplements. It’s important to realize that supplements aren’t needed in order to build muscle, however they do help to produce faster gains. They are what they are – they supplement the body in order to build muscle more quickly than without use.

A Little About Muscle Building Supplements

Another thing I should also note is that muscle building supplements (and most other workout supplements) aren’t just for men. They can also help women to build muscle faster. Some of the muscle building supplements I will be talking about include those that help to repair muscle tissue for faster recovery. Faster recovery allows for more frequent workouts, which will also help to produce results more quickly.

First up is Creatine Monohydrate (or just Creatine). Various studies have shown that Creatine provides a host of benefits for those who take it, more so for those who workout regularly. Creatine is made naturally in the body and is also in foods like fish or meat. Taking creatine supplements simply increases the the creatine levels in the muscles.

Creatine is sold in both capsule and powder forms. Some brands provide different creatine powder flavors, such as fruit punch or grape, and others are just basically flavorless and can be mixed with juice or water. I have a hard time choking down some of these flavored drinks, so I find it much easier to take capsules. If you’re already taking a lot of capsules and you don’t mind drinks, you’ll probably like the powder better.

Optimum Micronized Creatine Powder, 1200 Grams

ProMera Health Con-Cret, 60 Capsules

So What Can Creatine do for You?

  • More Energy – Increased creatine levels in the muscles helps to boost overall energy, which the muscles will use during workouts
  • Increase Strength – Because of the increased energy levels, this will allow you to workout longer, which can do nothing but help increase muscle strength
  • Increase Muscle Size – Creatine will boost the levels of insulinlike growth factor-1 which is directly related to and involved with muscle strength as well as growth
  • Improve Heart & Mind Health – In one study, male and female persons took creatine for a total of 8 weeks and found that their cholesterol levels dropped 5%

Side Effects of Creatine

Besides the positive effects that are outlined above, creatine may also produce some negative side effects. Long term studies have not been done, so it’s best to stick to the label instructions as far as dosing goes and to not overdo it.

  • Water retention or bloating
  • Could cause kidney stones (extremely rare)

*My husband cycles creatine so he isn’t constantly using it (and nobody should) and he hasn’t had any issues or negative side effects of any kind.

Read more on these studies that support these facts here.

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Comments

  1. I have been lifting weights for about 3 years now and about a year ago I hit a wall. I was not able to really increase in any of my exercises for several months, so I decided to try a new type of pre workout stack to see if it made any difference.

    I picked the Dr Max Powers Anabolic Stack – Long story short – the 6 months or so since I have been taking it before my workouts my bench has gone up 60 pounds, dumbbell press up 30, curls up 20, and so on.

    I would highly recommend this if you are looking to make gains or at the very least keep what muscle you have already worked to build. But make sure you drink ALOT of water with it because it helps…

    • I haven’t personally heard of the Dr. Max Powers Anabolic Stack – thank you for sharing your experience. I generally just use a preworkout energy supplement, creatine and a whey protein powder and have been getting good gains from those alone.

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