* Creatine, women and their benefits

There are several research projects and scientific backup creatine. It is one of the best positioned and safest supplements out there. It is found naturally in foods such as meat and fish, but many food sources would be needed to get enough creatine to affect performance improvement. That's why creatine powder is used (should be 2.2 kg of meat to equal the amount you get in a single dose of 5 grams of powder).

Take as

The usual dose is 20 to 25 g for 5-7 days (loading phase), and then 5 g per day thereafter. The loading phase you can jump, but a month 5g daily dose is required to saturate the muscle - loading allows faster profit. People with existing health conditions precedent should consult their doctor before filling.

Are women missing something big is being?

Most women do not take creatine; an interview which was published in a journal of Sports Medicine found that 800 athletes, 85% of men had heard of creatine and 48% were occupied and 38% of women who had heard of him, only 4% said they had ever busy.

This is due to the unjustified fear that women gain weight and side effects of creatine. When we display comments against creatine usually mentioned water retention and weight gain compared to an increase of muscle mass. As people quote the other amazing how creatine and the wonderful effects of this.

advantages:

The truth is that creatine is very beneficial for men and women in improving physical appearance. It offers a variety of benefits, including, improve recovery, increases IQ, delay the accumulation of lactate during strenuous physical activity, reduces muscle fatigue to train with greater intensity

Creatine works better for some people than others, but certainly works in women and it is highly recommended to try it. The fear that women have become too muscular is absurd, it is true that increasing muscle mass will help you get a better lifestyle, physical appearance and will be favorable in terms of performance in the gym.

Must be clear that the muscle building process is long and complex, and women simply do not have the hormones needed to excessive levels is musculara. Also note that creatine is not a drug or steroid, will not produce an incredible increase in muscle mass.

The other fear women's water retention and be inflated, but the truth is that studies show that these effects vary in each case and is an effect that occurs in both sexes, it will depend on the sensitivity person at. Studies of women with creatine that I have on the list, it was observed that creatine only increased performance (strength, power) subjects did not significantly change the overall weight and no increase body fat.

Keep in mind that if you win or lose weight depend especially if you create a calorie deficit or surplus. What determines whether lost weight or gained muscle or fat will be multiple factors, including the two most important: the composition of macro diet and type of training.

In the next article we will see how you can control the variable power supply to your advantage to gain an advantage in maintaining your long term diet and improve your body composition.