CREATINE!
Creatine can benefit women by increasing strength and power, enhancing recovery, and improving overall athletic performance.
How much should you take?
The recommended dosage of creatine for women is typically 3-5 grams per day.
Now, it is not recommended for under 18, but I would say 16 years of age and trains maybe gymnastics/ sports daily could use 3 g a day.
Adults over 18 there is evidence of loading being hugely beneficial and saturating the muscles with ten g a day for a week and then going down to 5g daily.
G=grams
When to take ?
Taking creatine post-workout is a common approach. This is because after a workout, your muscles are more receptive to absorbing nutrients, including creatine. By taking creatine after your workout, you can help replenish your muscle stores and support recovery and muscle growth.
To take creatine post-workout, simply mix the recommended dosage of creatine with water or a protein shake and consume it within 30 minutes to an hour after your workout. This timing can help maximise the benefits of creatine supplementation.
You can get so many flavours or keep it neutral
I get mine from My Protein usually, and this time around I have just ordered the berry flavoured 🙂