do any ladies take creatine?
i admit that i only wanted to start taking it because i read on Margi Faze's myspace page (2007 Champion, Grand Master Champion) that she took it during her challenge and she had amazing results...
so i ordered this ginormous thing online of it, and i haven't gotten it yet but now I am reading that it makes you bloated and stuff.
just wondering if any women here have tried it.
Instead of giving myself reasons why I can't, I give myself reasons why I can.
Instead of giving myself reasons why I can't, I give myself reasons why I can.
Drink loads and loads of water if you're going to take creatine. I've never taken it, that's just what I've heard from the boards.
thanks, Courtney. I am scared to take it now :|
Can't blame you there. I wish I could be more helpful but I've never taken it! I've taken Betagen, and am currently using it, and haven't had any problems. Results are good, too.
As Courtney said, you definitely have to increase your water intake. Creatine Monohydrate (which is more than likely what you have) draws water into tissue. This will cause you're muscles to take on water. This gives them a full/pumped feeling, but will cause an overall body weight increase. If this "stretching" of the muscle tissue is of a benefit or not, well... there is some research that is saying that maybe this might help cause muscle hypertrophy (a good thing) but, they admit it's far from fact right now.
The other tissue that will take on water is your bowel. And this is what causes the diarrhea. If you do experience this unwelcome side effect, lower your dose a little bit for a while then try increasing it again.
Most creatine monohydrate manufactures also recommend a loading stage. This is where you take several times the recommended dosage for the first few days. This is in an effort to saturate your body with creatine as fast as possible. Then you use the recommended dosage. After a while you cycle off of the creatine, then repeat. I'm vague on the durations on purpose. Everyone recommends a different timeline, and now there is evidence suggesting that the whole loading phase is just a marketing scheme to get people to consume more product.
Muscle and Fitness Hers also has some great info on creatine and women. But they do readily admit that there is little research about its effectiveness with women. Although many pro and amateur women athletes are starting to come out and praise how creatine helped them achieve their goals.
When you use up your current batch of creatine, try a product called con-crete. It's not creatine monohydrate but creatine hydrochloride. Con-crete does not require "loading" or "cycling." There is not bloating, no diarrhea, no water retention, and no side effects. The only downside my wife and I have found is that it tastes like salt water.
edit: I just wanted to add that creatine's primary benefit is not the water retention/stretching muscle tissue that I talked about. Creatine creates creatine-phosphate in the muscles. When you're muscles need to do work creatine-phosphate is used to make Adenosine-triphosphate (ATP) which is an energy carrier for your cells to do work (anybody remember this from Grade 12 Biology?) Creatine is found naturally in foods we consume and the body produces it. Creatine was rated by muscle and fitness as the second most important supplement ever (whey protein was first).
i will read more about it for sure...i am not sure if i want to do the loading yet. i might just start off with low doses.
From what I've read, personaly I believe, loading is not necesary and just a waste of powder. It will definitely take a week or two before you notice the effects. Either start low and build up until you get side effects (mainly diarrhea) then back off, or start with the recomended dose and go down and up as needed to control side effects. Some people never get side effects. As long as you drink lots of water, this is a very safe supplement to take, although can be uncomfortable in the begining.
Also, a thought. Most supplement suppliers will alow you to return or exchange. I use popeye's (in canada), they have even let me exchange for a different product even after using a dozen scoops. If it gives me the unpleasant side effects that I can't control, they encourage me to exchange it. I highly recomend the con-cret. Dosing is based on body weight (1/4 teaspoon per 100lbs). Very simple, very effective, no side effects.
hmm. thanks for the recommendation. i would much rather use something without side effects...i have never looked at the popeye's site but i will.
i will probably try the creatine first...even if i get side effects or dont like it it wasnt that expensive anyway
i appreciate your input!
I take Creatine and at first had stomach cramps, now I know to drink lots of water and I've had no problem. I think it does make me stronger. I don't have any bad side effects.
Therese_anne: I took Betagen in C2 and I did notice some bloating in my lower ab area. Not enough that is was bothersome, I just notice a nice leanness when I stopped taking it. In C3 I talked to the experts at Popeyes and I am now taking Kre-Alkalyn which is supposed to be a "woman's creatine". Tne brand is Purple-K - King of Creatine. ANYWAYS, this does NOT make you bloat - I have zero side effects. I take 2 capsules (1500mg ea) prior to my workout, and 2 immediately after along with my BCAA's. I do notice a spike in my energy and strength taking it this way. There is no loading phase - it is 100% safe.
I too do not know alot about supplements. The staff at Popeyes are absolutely terrific. I highly recommend talking to someone that knows there stuff before you start taking ANYTHING.
thanks Legs - what are BCAA's?
yes, i am chicken to take the creatine i got. i dont want bloating or weight gain at all because i am entering the challenge so i want to weigh as less as possible right?? thanks for the tips about the women's creatine. it sounds great.
BCAA's are Branch Chain Amino Acids - they too are in Betagen, again cheaper to take in capsule form. I take 3 immediately following my WO, then another 3 around supper time.
Again - find someone that you can trust and talk to at a supplement store or call EAS hot-line.
Hello, Ladies! I'm C1W7D3, and I take 5 mg (1 tsp) creatine every day; I started off about 3-4 weeks ago with a 5 day loading phase of 20 mg a day.
I drink about 120 ounces of water every day, and I haven't noticed any negative side effects. I do think it's made a little bit of difference in my muscle performance and definition, but then again, I don't know what I would be like without it, either.
I do believe it's drawing water into the muscles (my husband warned me that I'd probably gain weight on it), and while I haven't gained scale weight, I also haven't really lost more than about 4 pounds for the duriation of my challenge thus far.
That said, I know I'm losing fat and gaining muscle. I can see muscle definition where I didn't have it before, and I'm about to have to go buy new pants... my belts just aren't working anymore!
I plan to quit the creatine about 10 days before the end of my challenge. We'll see how it works!
"The limits you are living with right now, in every aspect of your existence, have been created by your mind. They are perceptions. And they are holding you back. You are capable of far more than you think you are." -Bill Phillips
Kimmie - thanks for your input. I guess if i had started taking creatine from the beginning like you, i would keep going, but I am already at week 6, so maybe i will try it for my second challenge.
i am not weighing myself during this challenge at all, so i am not sure what i am so worried about.
i'd love to know what happens when you go off it at the end.
what brand are you using?
I take Betagen and love it. I have done many challenges without the supplement but noticed right off i am in week 3 of this challenge and my muscles feel so "thick", for lack of a better word. I noticed the definition came back quicker. I really attribute it to this. I only take 2 times a day. Make sure you hit those 10's.
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