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Creatine For Women – Proper Dosages And Infos

An increasing number of women are participating in fitness activities, including sports and bodybuilding. Also, an increasing number of women are exploring the use of supplements to step up their workouts a notch and increase performance. Creatine supplements may be known as just for men, but that is not the case. A tailored creatine dosage for women can increase the results of their workouts.

Creatine Using For Women

Despite what you may have heard, creatine is NOT any form of a steroid. It is a substance created by the body to make energy, and supplements only increase current levels. Creatine supplements will not give women “manly” attributes, lower their voices or spur unwanted hair growth. A few side effects might be more pronounced when the creatine dosage for women is not adjusted correctly. Water retention and other relatively mild stomach issues are the main effects. Another side effect reported by women taking creatine supplements is increased urination, notably while on their menstrual period.

Luckily, now available are creatine supplements made for women that minimize these problems.

One of the reasons for the more pronounced side effects for women is that they have naturally higher creatine levels than men.

Creatine Dosages For Women

If you’re trying to figure out how much creatine to take, this creatine dosage chart for women – and only women – is a good guideline. These daily doses are based on a 5-day loading phase, then a maintenance phase, and broken down by weight.

LBS Loading Maintenance
80 6g 1.5g
90 7g 1.75g
100 8g 2g
110 9g 2,25g
120 10g 2,5g
130 10g 2.5g
140 11g 2.75g
150 12g 3g
160 13g 3.25g
170 13g 3.25g
180 14g 3.5g
190 15g 3.75g
200 16g 4g
210 17g 4.25g

The creatine dosage chart for women reflects smaller doses than what’s recommended for men because of the natural difference in creatine levels between men and women. Be sure to remember this if comparing creatine supplement use with a man – their higher dose doesn’t equal more effective.

How Creatine Helps Workouts

Some women might decide not to try creatine supplements, because they’re concerned they will grow massive, bulky muscles. This is a misconception. Creatine supplements will serve only to increase the effectiveness of your fitness regimen, they won’t alter the intended results.

If your exercise regimen isn’t built to increase and pump up large muscles, then creatine supplements won’t make that any different. An appropriate creatine dosage for women who use an exercise routine designed to lose weight and get lean will get lean and fit faster.

Creatine During Pregnancy

Although no studies show that taking creatine can be harmful while pregnant, women who are pregnant are advised to not take these bodybuilding supplements to be on the safe side. In fact, the use of any supplements is ill-advised for those who are expecting without discussing it with a doctor.

This same rule of thumb should be observed by nursing mothers. Even though there is no research that proves any impact on a breastfeeding baby, it’s advisable to discontinue using creatine supplements until you are no longer nursing.

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