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самара биржа труда промышленного района часы работы, Should Women Take Creatine? Benefits And Side Effects, From , 8 Best Creatine Supplements for Women - Medical News Today, 6 Best Creatine Supplements for Women: A Dietitian’s Picks, Creatine for Women Benefits, Safety & How to Use It, Creatine Supplementation in Women’s Health: A Lifespan , , .
The ergogenic effect of Cr observed in both anerobic and aerobic exercise performance is largely attributed to its ability to prevent fatigue as a result of increased intramuscular stores of PCr, which increases ATP turnover and buffers endogenous H+ protons to maintain pH. As a result, a number of studies have also examined the effects of CrM supplementation in females on other anaerobic indices of performance with the majority of studies showing favorable results. For example, creatine loading has been shown to improve anaerobic working capacity (AWC) estimated from the critical power test. AWC represents the maximal work potential associated with the phosphagen energy system (ATP + PCr) and, therefore, provides an estimate of anaerobic power. Eckerson et al. [] examined the effect of 2-d and 5-d of CrM loading (20 g∙d−1) on AWC in physically active females (mean age ± SD = 22 ± 5 yrs) using a double-blind, crossover design and found that 5-d of supplementation resulted in a 22% increase in AWC (p < 0.05), whereas the PL trial resulted in a 5% decline in performance. In a follow-up study [] to determine if phosphate salts had a synergistic effect, AWC was increased by 13.0% and 10.8% following 6-d of loading with CrM or CrM + phosphate salts, respectively, compared to a 1.1% decline in the PL group. These findings were consistent with other studies that used physically active females as participants and reported increases in AWC ranging from 10–15% following CrM loading [,] (). Tarnopolsky and MacLennan [] also showed that short-term CrM supplementation (20 g∙d−1 × 4-d) increased peak and relative peak anaerobic cycling performance (3.7%) with no gender specific responses in 24 recreationally active males and females. In a related study that used trained participants, Ziegenfuss et al. [] found that only 3-d of CrM supplementation (0.35 g∙kg−1 FFM) increased sprint cycle performance in NCAA Division I athletes and that the effect was greater in females as the sprints were repeated. In a recent study that used amateur soccer players as subjects, Ramirez-Campillo et al. [] examined the effect of CrM supplementation and 6-wkof plyometric training on jumping, maximal and repeated sprinting, and change of direction speed performance. Females were equally and randomly assigned to one of three groups: CrM + plyometric training; PL + plyometric training; or PL only. The CrM group ingested 20 g∙d−1 for 1-wk in four equal doses followed by a single dose for 5-wk, and subjects in the PL groups received glucose in an identical dosing regimen. There were no changes in performance for the PL subjects; both plyometric training groups showed improvements in each of the performance indices, with the CrM group demonstrating greater improvements in jump and repeated sprint performance tests, indicating that adaptations to plyometric training were enhanced with CrM supplementation. Aoki et al. [] examined the ergogenic effect of CrM on concurrent exercise performance in 14 females (21 ± 2 yrs) who were randomly assigned to receive either CrM (20 g∙d−1 × 5-d followed by 3 g∙d−1 × 7-d) or PL. Following the 12-d intervention, there were no differences between groups in running performance or 1RM LP following supplementation; however, there was a significant decline in the number of maximal repetitions performed during the last two sets of the repetition max test in the PL group compared to CrM. It was suggested that an increase in intramuscular stores of PCr experienced by the CrM group may have enhanced their recovery from aerobic exercise and improved resistance exercise performance during the repetition max test. The true effect of creatine on recovery has largely been unexplored. Due to sex-based differences in fatigue resistance and recovery, this would be an important area for future research., Women of all ages can benefit from taking creatine—especially if your goals include boosting your performance, going for strength gains, or improving recovery, according to Nicole Lund,, We picked the best options to try in 2024, including creatine from Thorne, Optimum Nutrition, and Nutricost. We refer to “women,” “men,” or both to align with how companies market their.
Creatine has been well researched and may improve exercise performance, among other benefits. Our dietitians chose nine creatine supplements, and our testers narrowed the list to the six, Creatine for women is gaining popularity … and for good reason. Once considered a supplement only for male bodybuilders, creatine is now recognized as a safe, effective and science-backed option for women looking to boost strength, improve body composition and support cognitive health., Creatine supplementation among pre-menopausal females appears to be effective for improving strength and exercise performance. Post-menopausal females may also experience benefits in skeletal muscle size and function when consuming high doses of creatine (0.3 g·kg −1 ·d −1); and favorable effects on bone when combined with resistance training., , , .