worshiper1994
New member
link to the article
From the article
"Creatine supplementation among pre-menopausal females appears to be effective for improving strength and exercise performance. Post-menopausal females may also experience benefits in skeletal muscle size and function when consuming high doses of creatine (0.3 g·kg−1·d−1); and favorable effects on bone when combined with resistance training. Pre-clinical and clinical evidence indicates positive effects from creatine supplementation on mood and cognition, possibly by restoring brain energy levels and homeostasis."
Not to mention, for those of us who feel the hurt during certain parts of our cycle
" Given increased protein turnover and challenges with glycogen saturation, creatine supplementation may be even more effective in the high estrogen/luteal phase".
This study also calls out the lack of exploration of performance based studies for women, which was cool.
Essentially, the study says, (as most studies should say, and 10/10 avoid anything that doesn't sound like this) *current evidence suggests that creatine supplementation may provide a unique benefit to women in the form of: mood, performance, cognition. *
It also explores some results on pregnancy and post menopausal women as well.
Essentially, in the fitness world, there is not much evidence supporting supplementation that most bcaas, protein shakes, and pre workout boast. There isn't isn't really anything special, other than adding some extra protein and some quick carbs that you may need in your diet.
Creatine has the most backing from scientific studies, and this one particular article is very wonderfully targeted at women.
if you are going to supplement with one thing, current evidence suggests creatine be your pick.
Anyway, from the mod post and update, here is me trying to "be the change" instead of complaining.
Also, I wasn't sure how formatting would work.
From the article
"Creatine supplementation among pre-menopausal females appears to be effective for improving strength and exercise performance. Post-menopausal females may also experience benefits in skeletal muscle size and function when consuming high doses of creatine (0.3 g·kg−1·d−1); and favorable effects on bone when combined with resistance training. Pre-clinical and clinical evidence indicates positive effects from creatine supplementation on mood and cognition, possibly by restoring brain energy levels and homeostasis."
Not to mention, for those of us who feel the hurt during certain parts of our cycle
" Given increased protein turnover and challenges with glycogen saturation, creatine supplementation may be even more effective in the high estrogen/luteal phase".
This study also calls out the lack of exploration of performance based studies for women, which was cool.
Essentially, the study says, (as most studies should say, and 10/10 avoid anything that doesn't sound like this) *current evidence suggests that creatine supplementation may provide a unique benefit to women in the form of: mood, performance, cognition. *
It also explores some results on pregnancy and post menopausal women as well.
Essentially, in the fitness world, there is not much evidence supporting supplementation that most bcaas, protein shakes, and pre workout boast. There isn't isn't really anything special, other than adding some extra protein and some quick carbs that you may need in your diet.
Creatine has the most backing from scientific studies, and this one particular article is very wonderfully targeted at women.
if you are going to supplement with one thing, current evidence suggests creatine be your pick. Anyway, from the mod post and update, here is me trying to "be the change" instead of complaining.
Also, I wasn't sure how formatting would work.