Most women avoid taking creatine because they are unsure of what it actually does, and if it is safe to take. Creatine is safe for most athletes, including women, who do not have prior medical conditions. Creatine does cause some weight gain because of water retention, most of which is retained within the muscle. Yet, as women, we tend to be obsessed with the number on the scale, and gaining weight is not viewed in a positive manner. We need to change our mindset! In order to burn fat and increase lean muscle mass, it’s counterproductive to be obsessed with the number on the scale. What we should be conscious of is how our clothes fit and how we feel.
Creatine supplements can be great in conjunction with an exercise plan that fits your lifestyle and goals. Creatine is ideal for all athletes who are looking for lean muscle mass. Athletes that require sudden, high intensity bursts of power and strength benefit greatly from taking creatine, this includes bodybuilders and women who lift regularly.
There is lots of evidence to support creatine’s effectiveness in women. Just like men, our bodies utilize creatine in the same manner, and we can expect to see similar results. Not everyone has the same experience, diet and body type play a factor on the end results.
Why Is This Important To Women?
Creatine, such as Anabolic Switch, will make you feel stronger by increasing the blood flow to your muscles causing greater, more effective contractions during your weight lifting. Creatine will also help you recover from your workouts, and help your muscles have the continuous supply of the nutrients necessary to become lean and dense.
If you have more creatine questions, submit them to our Ask a Pro and we’ll have our MRI Pro Athletes and fitness experts answer!
-Mimi Garcia, MRI Athlete
My number 1 priority when preparing for a show is to step on stage as lean as possible without sacrificing muscle.
This is very challenging due to many factors. Genetics, nutrition, activity level, stress, etc. can all affect the outcome of your prep.
I’ve always been able to show up in shape for a show but hanging onto muscle fullness and size has always been a difficult challenge for me.
After several years, I can tell you what lifting, cardio and supplement regimen works best for me.
During the final weeks before a show, I do continue to lift hard and heavy in the gym. This is great for keeping the muscles full and dense, but I am mindful lifting because in the weeks leading up to a contest, the risk of injury increases due to lower body fat levels.
Do I hit the treadmill? No, however I specifically incorporate cardio into my workouts. For example, I combine my supersets with short rest times to keep my heart rate up. Cardio on the treadmill or stairmaster is a great way to shed fat, but can be a very risky in losing that hard earned muscle we gained in the off season. I personally rely on my diet to do most of the work.
With the help of supplements I’m able to perform better in the gym and also aid in recovery. Here’s what my supplement regimen looks like before a contest:
This is what works well for me, leave a comment below to tell me what works well for you!
I was recently asked if double stimulation training is an effective way to increase mass during a plateau and my answer is: it depends.
Double stimulation training is a unique way to shock your muscles for growth.Double stimulation training involves working the same muscle group two days in a row and delays protein synthesis. However, delaying protein synthesis and training a muscle two days in a row may or may not be beneficial for every athlete. Bottom line what works for one individual may not work for another. Other methods that bodybuilders use to shock the muscle and break through plateaus include: drop sets, forced reps, pyramid sets, etc.
Fueling for Gains
Whichever technique you decide to switch to nutrition will absolutely play an integral party in recovery and mass gains. Be sure to check out the MRI Strength Stack and I highly recommend introducing N02 Black into your regimen. Not only will No2 Black give you insane pumps in the gym, this technology also aids in nutrient absorption and will help you get the most out of all the healthy food you are consuming during your lean muscle building phase. Anabolic switch is a highly efficient creatine transport system. You’ll notice strength gains and hard/dense muscle while stacking switch! A high quality post workout shake is also necessary for muscle repair. That’s where Pro-NOS comes in to play. Each serving contains 42 grams of protein along with essential carbs and healthy fats. Switch up your routine using one or a combination of the routines I listed and try this stack along with an increase of healthy food!
Good luck and remember to train hard, eat clean, and stay consistent to get results!
-Charles “Skeletor” Fuller
Should women take creatine? MRI Athlete Mimi Garcia says, “Absolutely.” Most women avoid taking creatine because they are unsure of what it actually does, and if it is safe to take. Creatine is safe for most athletes, including women, who do not have prior medical conditions. Creatine does cause some weight gain because of water retention, [...]Continue reading
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I was recently asked if double stimulation training is an effective way to increase mass during a plateau and my answer is: it depends. Double stimulation training is a unique way to shock your muscles for growth.Double stimulation training involves working the same muscle group two days in a row and delays protein synthesis. [...]Continue reading
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