Supplement Solutions for Your Summer Shape-Up

By Chad Kerksick, PhD
May 7, 2010


Supplement #1: Burn Calories with a Powerful Thermogenic

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Creatine For Women

The great majority of creatine research studies have been conducted on males. But a group of scientists at *Creighton University in Omaha recently looked at the effect of Creatine loading in women–who, as we all know, have somewhat less skeletal muscle, and may not respond as favorably as men. The Creighton crowd gave ten women a loading dose of 20 grams of creatine, with dextrose (sugar), divided into four doses daily. The same women were also given just the dextrose (as a placebo) after a 5-week washout. The placebo had no effect, but after the five days’ creatine loading the women’s anaerobic working capacity was boosted by 22%. Further–and this could be significant for many trainers–the work capacity boost was NOT accompanied by a gain in bodyweight!
For women, Creatine does the performance-enhancing job without tipping the scales.

*Eckerson JM et al: Effect of two and five days of creatine loading on anaerobic working capacity in women. J Strength Cond Res. 2004 Feb;18(1):168-73