need advice on creatine supplements for women, weight traini

I take creatine as well. When a women takes it, it is important to have high quality, better absorbing creatine. I take http://www.gnc.com/product/index.jsp?productId=4014925

It is quick absorbing, a convenient 2 pill dose, and has been highly effective for me. Normally I take it for 6 weeks, and cycle off for 2-4. I'm close to my desired results, and will most likely stop after this last bottle, and this is my third cycle. No loading, or any of that necessary. I wouldn't recommend Mono for women, it made me bloat a lot, and gain nearly 5 pounds, I had none of these issues with this type. It's really the old school, although cheaper, and newer science points to the better results here. Hope that helps.

http://www.muscletech.com/products/creakic/index.shtml

I cannot recommend this product enough. You will notice the difference in your first workout and you can take it during also :-)

I weight train regularly (heavy weights, not 10# dumbbells to be clear). My coach recommended that I use whey protein or whey protein isolate to increase strength and decrease recovery time. I asked her about creatine and why she doesn't recommend I take it. She said basically it kind of depends on my personal goals, which are: to increase strength, mobility, flexibility, and speed (she said endurance will come naturally as I continue to train), and decrease body fat %. She suggested that because I wasn't looking to put on muscle, necessarily, the way men and some females are, that Whey protein would be enough for me. She said I create a similar effect of creatine naturally when I take short rest periods throughout my workout. It takes approx 30- 60 seconds for creatine to slip back into your muscles during training. So the few brief seconds that I take to switch from dead lifting to pull ups to squats, allows my body enough time to "creatine recharge".

Also, on a side note: I was born with kidney problems, so my coach suggested that i keep watch on my protein intake because it can cause further damage to my kidney.

So, I'd say try creatine for a month or two and see how you like it and if you notice a difference. Then go without it for a month or two and see if you notice a difference. Then decide for yourself. I don't think creatine will harm you in anyway, unless of course you're downing it by the liter every day. But just be wary of the problems that it can cause. Stay in tune with your body, listen to it. Only you will know if something doesn't feel right.

Hey, are there any women out there using creatine, I'm really starting to get into weight training and I bought some creatine tablets (1000mg) as i've read they are one of the oldest and best ways to improve endurance and recover muscles quicker. Just want to know about peoples experiences using it? advice on loading phase? it says take 2 before workout and 2 after but im cautious this is a general instruction aimed more at male users so was thinkin of halfing? also have any women experienced the bloat or weightgain that is sometimes said to come with creatine use? Any advice is appreciated!!

The loading phase hasn't been scientifically proven. I would say 5grams a day should be fine. Make sure to keep drinking a lot of water though.



A.C.E. Certified Personal Trainer
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Been in fitness for 28+ years and have studied kinesiology and nutrition

this. I believe it dehydrates your body. Also i was told this Kre-Alkalyne stuff is better for your liver than creatine? i dont know if there is any truth to this.

I took it for the first 6 mo. i started working out but also noticed that it made me break out on my shoulders so i stopped taking it. oh, and it makes you pee a lot.

But i think it did help to gain muscle mass.

I too recommend taking whey protein too :-) I would take first thing in the morning and again at bedtime. The creatine I really do recommend post workout as it feeds the muscles and repairs them and helps with post aching. You do not, however have to take the recommended doseage as this is what body builders would take. I would half or even third the doseage so you do not build too much :-)

Protein is the most important, you should be getting around a gram of protein per lbm. Not sure your size but id say 80-100 grams a day would be plenty. Also if you start drinking protein shakes do it post workout within 60-90 minutes of lifting. This is the very most important time to muscle building. Also ignore the post about not taking the recommended amount of creatine. If you do not take enough to keep your muscles saturated then it is pointless. And its not like taking more creatine makes you build more muscle then taking a little. It doesn't work that way. Also like I said earlier make sure you take atleast half you creatine dose pre workout 60 minish before. It takes about that long to absorb and once it absorbs you have about 90 min to start using it before your body will turn it into waste and it won't be usable.

Protein is the most important, you should be getting around a gram of protein per lbm. Not sure your size but id say 80-100 grams a day would be plenty. Also if you start drinking protein shakes do it post workout within 60-90 minutes of lifting. This is the very most important time to muscle building. Also ignore the post about not taking the recommended amount of creatine. If you do not take enough to keep your muscles saturated then it is pointless. And its not like taking more creatine makes you build more muscle then taking a little. It doesn't work that way. Also like I said earlier make sure you take atleast half you creatine dose pre workout 60 minish before. It takes about that long to absorb and once it absorbs you have about 90 min to start using it before your body will turn it into waste and it won't be usable.

Recommended doses are often aimed at body builders not people who don't want the same effects as a BB. Of course you can ignore it and of course I won't take offence but I work within the industry I am not just one person taking the product :-)