Research - Women & Supplements

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Research - Women & Supplements

Postby Canuck Singh » Sun Jul 06, 2008 4:58 pm

Women & Creatine benefits
A ton of research has been performed with men using creatine, no studies have been reported regarding the benefits of oral creatine supplementation during resistance training in female athletes.

In this five-week study, the female athletes followed similar dosage protocols as the men; a loading phase of 20 grams per day for the first week then 2 grams per day thereafter. Over the five weeks, the women who used creatine improved their strength and lost more body fat than those taking the placebo.

Skin fold caliper and hydrostatic (underwater weighing) technique were used to assess body composition. The hydrostatic method, because of its insensitivity to minor changes in composition readings, is often criticized. While both methods correlated well, no differences in body fat between the two groups were seen using the hydrostatic method; while a significant decrease was seen using skin fold caliper technique. This is often the case with lean athletes. However, a skilled technician can use the caliper technique to pick up the subtle variations that only five weeks would produce.

In summary, the major finding of this study is that creatine supplementation, using dosage protocols prescribed in literature for men, works equally well in women who are training with weights.

J.Strength & Cond. Res. 14(2):207-213, 2000.
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Re: Research - Women & Supplements

Postby Canuck Singh » Sun Jul 06, 2008 5:01 pm

Oral Creatine Supplementation in Women

Much research has been performed with men using creatine, no studies have been reported regarding the benefits of oral creatine supplementation during resistance training in female athletes. This study followed similar dosage protocols as the men; a loading phase of 20gms per day for the first week then 2gms per day there after. This study only went for 5 weeks, however this did not prevent the girls that used creatine to make some significant improvements in their upper body strength (bench press 1rep max) and body fat levels (skin fold tests). The girls using the creatine improved their strength and lost more body fat than the girls taking the placebo.

Body weight did not change between groups, indicating the girls may have also grown some muscle in only 5 weeks of training. Skin fold caliper and hydrostatic (underwater weighing were used to assess body composition. In my opinion caliper testing is not good enough for university experimental protocols. However the readings in this case did correlate well with the hydrostatic (underwater weighing) method. Although this too is now being exposed as a rather inaccurate determinant of body composition because of its insensitivity and inaccuracy. No differences between the groups in body fat were seen using the hydrostatic method while a significant decrease was seen using skin fold caliper technique.

This is understandable, the leaner the athlete the more sensitive the caliper measure becomes and 5 weeks is too short a time for underwater weighing to pick up any subtle variation.

The major finding of this study is that creatine supplementation, using dosage protocols prescribed in literature for men works equally well in women that are training with weights. Significant results were seen in upper body strength and a decrease in body fat in only 5 weeks.

Ref: The effect of creatine supplementation during resistance training in women. J.Strength & Cond. Res. 14(2):207-213, 2000.
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Re: Research - Women & Supplements

Postby Archere » Wed Mar 16, 2011 8:10 am

HI,
Yeah i have learn also from a study reported by james Garack that supplement have same effect on both men and women with the same dosage....
I don't what would other experts say about it...
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