What is the Best Creatine for Women?
Creatine is a naturally-occurring compound that has been shown to improve athletic performance by influencing ATP synthesis for better energy output during resistance training.1
That said, it’s no wonder creatine has become one of the most popular ingredients in the sports supplement world for both men and women, with several manufactured creatine forms available; however, not all creatine ingredients are created equal.
Good, Better, Best
While creatine’s performance improving benefits are inherent in its chemical makeup, women will find that the right creatine for women is a case of good, better, and best.
What makes one creatine better than the other is its purity, its manufacturing process, and its side-effect free status when used as directed.
Creatine ethyl ester is an example of creatine that falls under the “good” category. This creatine derives its name from the esterification process it undergoes to improve bioavailability. However, research shows that this esterification process doesn’t provide many additional benefits, especially when compared to other forms of creatine.2
Keep in mind that this creatine form is effective. However, in terms of best creatine, it doesn’t make the cut.
One very popular creatine form you may have heard of is creatine monohydrate.
When supplemented with daily in conjunction with regular exercise and training, creatine monohydrate will aid in amplifying energy output and improving workout results.
The catch is that to get the benefits associated with creatine monohydrate, doses of up to 5 g per serving are required,3 and this may also cause bloating and stomach discomfort in some individuals.
Also, manufacturing processes greatly affect the creatine quality. German manufactured creatine CreaPure is a more pure form of creatine monohydrate and regarded as a higher quality; however, many companies don’t use this form, unfortunately.
That being said, creatine monohydrate is indeed a popular form and can offer workout benefits.
The Best Creatine
Creatine HCL, also known as creatine hydrochloride is optimal for women and will help them improve energy output during weight training and help improve muscle appearance when paired with consistent workout and exercise.
Creatine HCL is a creatine form in which the creatine molecule has been bound to a hydrochloric acid moiety. Essentially, this enhances the absorption of the creatine so that you can achieve its benefits with much smaller doses.
Creatine HCL is advantageous to women’s physiques and lean muscle growth, and a big factor as to why it is so revered is that it is manufactured in a way so as to not cause side effects like bloating and stomach discomfort.
Supplementing with creatine will cause intracellular water retention, and this is a good thing as far as your muscles are concerned! Intracellular water retention is specifically when water is retained within the muscle, which not only makes the muscle look slightly fuller, but also helps support an anabolic environment in which that muscle can grow better.
A good amount to start with for creatine HCL is a dose anywhere from 750 mg to 1.125 mg per day. If you’d like, you can even start with a smaller dose to assess its benefits and how you respond, increasing each day until the recommended amount.
Smart Supplementation and Hard Work
It all boils down to how hard you work yourself in the gym. There is no magic pill or powder that will transform your physique overnight. The treadmill won’t build muscle for you, either. You’ve got to lift weights to achieve a well-rounded physique.
The best creatine for women is one that not only enhances results but also won’t cause undesirable effects. So, be picky! Look for creatine powders that feature high quality powders like creatine HCL. There’s no doubt supplementing with creatine will definitely improve your resistance training performance and results.3
So, don’t be worried, ladies -creatine is certainly not just for men. If you really are looking to take your workouts and results to a new level, creatine is definitely worth checking out.
RECOMMENDED FOR YOU
- Branch JD. Effect of creatine supplementation on body composition and performance: a meta-analysis. Int J Sport Nutr Exerc Metabl. 2003 Jun; 13(2): 198-226.
- Mike Spillane, et al. The effects of creatine ethyl ester supplementation combined with heavy resistance training on body composition, muscle performance, and serum and muscle creatine levels.. J Int Soc Sports Nutr. 2009; 6: 6.
- Creatine. WebMD. CREATINE. WebMD.