Group: Health Supplements

Health Supplements
Created: 2012/01/01, Members: 102, Messages: 16613

Supplements can be a great aid with your health and fitness goals. Combined with the proper exercise and nutritional plan they can be quite effective.

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Creatine for women

michelle9510
michelle9510
Posts: 172
Joined: 2005/07/14
United States
2006/02/14, 01:14 PM
I'm going to start taking creatine to help boost strength but my question is can I just take the recommended dosage on the container or should I adjust because I'm a woman? Also, what helps to boost the absorption of creatine? I drink a pwo shake consisting of 40g of protein with either a banana or a few tablespoons of sugar. Can I just mix creatine with that? Any advice is appreciated.
Nyxtikal
Nyxtikal
Posts: 268
Joined: 2005/09/20
United States
2006/02/14, 03:29 PM
sugar and complex carbs will help with the absorbtion of creatine
Mojo_67
Mojo_67
Posts: 1,299
Joined: 2003/09/23
United States
2006/02/14, 03:36 PM
Your profile states your roughly 140lbs. When you make your PWO shake use 35gm protein and if you can get to a health food store get some malto dextrin and dextrose. Use a 50/50 mix of the malto and dextrose making it about 17.5gm of each added along with the 35gm protein. Creatine can be taken by men and women alike, no harm there. You can either take it brfore or after your workout. If you take it after just add it to the PWO shake but don't mix with water util you are ready to consume. drink 1/2 at first, then sip the rest over a 1/2 hour. Depending on the time of day you workout have a meal accordingly. To load creatine take four 5gm serv. a day for 5 days, then just maintain with 5-10gm a day. You can even take 5gm before your workout if you like and 5gm after. Totally up to you. Also no need to cycle creatine. Hope this helps.

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