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Recent studies still prove day after day that creatine has various benefits for women as it is necessary for men; But between the benefits of creatine for bodybuilding heroes and its relationship to hormonal changes about women, it will still need caution. Because increasing creatine rates in the body are not without negative effects that our lines have not been seen. Thus we always advise you to consult a doctor when taking these supplements for a long time, and pay attention to any side effects that you suddenly notice.

For more information on the benefits and damage of creatine for women; We will see you on the site “He” on everything you need to know before use; Based on the recommendations of the therapeutic nutritionist, Dr. Maryam Jamal Luke from Cairo.
Crubonous supplements are not taken without consulting a specialist in all symptoms, whether health or sports, with large amounts of water.Creatine

According to Dr. Maryam, creatine is an organic compound that is naturally found in the human body. It is part of the process of generating energy in cells, especially muscles. It is stored in the muscles and the body uses it to increase energy and enhance physical performance. It is also considered one of the famous nutritional supplements among athletes, and it is famous for its multiple benefits and its effectiveness in improving mathematical performance.

Creatine is the main energy source of the muscles

Dr. Maryam continued, creatine is strengthening the transfer of energy to the cells, and contributes to the regeneration of adenosine tripod (ATP), which is considered the main energy source of the muscles. In addition, it is believed that it improves the performance of short -term exercises and muscle endurance, as it helps in increasing the size and strengthening of muscles, and is also treated with some diseases associated with muscle weakness and prevention of cardiovascular disease; However, you should consult a doctor before taking any nutritional supplements that contain creatine in general.

It is worth noting that its effect begins in the body after about an hour to two hours. It is absorbed into the digestive system, and it is transmitted to muscle tissue. Next, it is stored in the muscles and is ready to save energy during severe physical activity. The effect of the body may range from one person to another, and it may take some time to feel the positive effects of it.

Creatine has a variety of benefits .. Here are the most prominent

Dr. Maryam added, he possesses many general benefits of the body, whether for women or men without exception, the most important of which is:

It contributes to increasing the body’s ability to do strength and explosive exercises.
It helps increase muscle mass and improve physical performance.
The general performance of athletes is enhanced and contributes to strengthening muscle strength and flexibility.
It helps in promoting muscle growth and recovery after exercise and improves oxia in the muscles.
An important alarm in energy supply of neurons in the brain.
It contributes to enhancing memory functions and improving attention and focus.
It improves heart function, lowering blood pressure and promoting bone health.
It is worth noting that creatine also has positive effects on brain health in terms of protection against nervous degradation and chronic diseases such as “Alzheimer’s. However, there are not sufficient studies to confirm these benefits and still needs more research and study.

Creatine benefits for women based on scientific evidence

According to Dr. Maryam, the effect of creatine supplements on women is somewhat different from men, and this is what studies are proven day by day, so we see different benefits related to the age stage, and their hormone rate. Note that there is no scientific difference between “men’s kneene” and “women’s kneene”, but some products add flavors or focus on the benefits of concern women, such as “supporting bone or skin health”; As for its benefits for women, They are:

It improves the ability to perform exercises and strength in women in the pre -menopause period; It also increases energy in high -density exercises such as “weightlifting or running”, which improves performance and speeds up muscle recovery.
The muscle mass and the density of minerals in the bone (the skeleton) increases in women after menopause, compared to those who did not take creatine supplements. The muscle growth also stimulates the growth of water inside the cells, and also stimulates the production of proteins, especially with “resistance exercises”
Reduces the risk of osteoporosis after menopause by improving mineral density in the bone
Symptoms of severe depression in adolescents and adults reduce, in conjunction with the use of antidepressants for a period of 8 weeks, according to a study conducted in 2020.
The signs of aging are struggled, as some studies indicate that the cream that contains creatine may reduce sagging skin, wrinkles and sunlight.
Suitable for plants, due to the lack of animal sources in their nutritional systems, they may need its nutritional supplements to compensate for the deficiency.
A constant feeling of headache and muscle spasmsPossible damages and wrong uses

Dr. Maryam, “The Creative for Women”, continued not fundamentally different from the general species, but it may be marketed with a focus on specific needs. The event depends on the quality of the product and the adherence to the right doses, To avoid the following possible damages:

Digestive disorders such as “nausea, diarrhea, or stomach pain”, especially with high doses.
Liquid retention and temporary weight gain, due to the storage of water in the muscles.
Other side effects, such as “headache, muscle spasms, or anxiety” in rare cases.
Rare risk of kidney, but they are possible when excessive or for those who suffer from previous kidney diseases.
Medicinal reactions, with medications such as “diuretics or non -steroidal anti -inflammatory”, may increase the risk of dehydration.
Natural sources for creatine

On the other hand, Dr. Maryam explained that animal protein is considered one of the natural creatine sources. It contains high levels of Creatine, which can contribute to meeting the needs of the body, especially if eaten as part of a healthy and balanced diet. In addition, it can be obtained by taking various supplements. However, you should consult a doctor before taking any dietary supplement.

It is worth noting that foods that raise creatine; It includes red meat such as “grilled meat, cows and chicken”. It is also found in fish such as “tuna and salmon”. In addition, Creatine can be obtained from eggs and Albanian products such as “milk and milk”.
Animal protein and summarized grilled meat is one of the natural creatine sourcesThe best creatine types

Dr. Maryam indicated that there are many types of creatine in pharmacies beneficial to women, but please consult a nutritionist to suggest the appropriate type and to get the utmost benefit and avoid side effects. Here are the most prominent:

Basix Pure Creatine
Performance Creapure (Performance Creapure)
On Optimum Nutrition Micronized Creatine Powder.
It is worth noting that it is not known as negative reactions with medications or other nutritional supplements when using creatine. However, we always recommend seeing a doctor or pharmacist before taking any kind of medications or nutritional supplements; Some prescribed medications may need to adjust the dose when using to avoid any unwanted reactions.

Important tips while taking creatine .. Do not lose sight of it

Dr. Maryam confirmed that achieving the maximum benefit from the nutritional supplements of creatine, Taking into consideration the following instructions requires:

Drink the water frequently to avoid dehydration and cramps.
Stop taking it in certain cases, such as “pregnancy, breastfeeding, or kidney disease”.
Adhere to the recommended dose, which may range from 3-5 grams per day after consulting a specialist, while avoiding the “load” stage (20 grams) except under medical supervision and not otherwise.
Commitment to reliable sources, such as “Kiryin Monhoidate”, and avoid products mixed with stimulants.
Various creatine benefits for sports and non -sports women without exceptionFinally, the level of creatine is an indication of kidney health and its functions. When the level of Creatine increases in the blood, this indicates the presence of health problems in the kidneys. Generally, the Creatine ratio is considered more than 1.3 mg/dl dangerous for men and more than 1.2 mg/dl is dangerous for women. Thus, if you have high readings of Creatine, you should consult a doctor to assess your health and direct you for appropriate treatment.

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