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How Safe Is Creatine For Women? – Put That Cheese Burger Down

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Does using Creatine mean you will have hard muscles like that of a body builder? Or can you still have a very feminine lean cut body with Creatine supplementation? Find out the answers to this and much more!

Creatine is by far one of the most commonly used supplements today. It has been tried by many and the results are always positive. Pick up any men’s magazine and you will find pages upon pages on how and why Creatine can help achieve that dream body. But where does that leave women. Fact is; Creatine is a natural supplement that you can get from red meat as well and it doesn’t necessarily mean you will start to bulge manly muscles.

Using Creatine supplements can greatly help even women achieve their dream figure. Let us take a look at a few questions women usually have when it comes to Creatine supplementation.

#1 – Will Creatine make me bigger and stronger without making me look masculine?

Creatine is not an artificial steroid; so it cannot really make you bulge with muscles. It works more like an energy source, one that is very superior and will enhance your athletic abilities. However, Creatine will not make you look bigger and stronger nor will it make you faster. What it will do is aid in achieving these factors because it offers you more impacting energy and thus will help you in training longer and harder.

#2 – What kind of Creatine should women use?

Creatine comes in many forms; hence it can be a little difficult to choose a supplement that will work best for you. If you are a beginner, start with Creatine Monohydrate. This is the most popular form of Creatine; it is easily available and has shown proven results. Instead of using a product that has Creatine as one of its ingredients in combination with other supplements, you should use a pure form of Creatine alone to see the best results.

#3 – Should I also create a Creatine cycle?

Creatine cycling is a popular concept where an individual takes Creatine for 2 to 3 months religiously, and then discontinues for a month. However, it isn’t necessary to do that.

You can let Creatine be a constant part of your supplement stack and use it year round. Remember, when you are off Creatine for over 3 weeks your body’s Creatine threshold goes back to zero.

#4 – Do I also need to follow Creatine loading?

No, like Creatine cycling, Creatine loading is also a personal preference. The goal of loading is to make your muscles reach a higher Creatine threshold faster. This is done by using 20grams for 5 days and then reducing the amount of Creatine you intake. Instead, it is possible to reach the same muscle Creatine threshold by using 5 grams every day for three weeks.

#5 – How much Creatine do I need to use?

Once your muscle Creatine threshold has been achieved, you can take between 2 to 3 grams of Creatine every day. This will keep the muscles saturated with Creatine. Often you will read that a Creatine container will say ‘Use 5 grams every day’ but the fact is that once you have reached Creatine saturation threshold, using higher doses will not push the saturation level any further.

#6 – What is the best time to take Creatine?

This again is personal choice. Some people use it as part of pre-workout nutrition and if you want to do that, take 5grams of Creatine about 60 minutes before your workout. Others use Creatine as part of their post-workout nutrition and in this case, take Creatine immediately after your workout.

#7 – Do I need to use Creatine on days I am not training?

Yes, ideally Creatine must be used on all 7 days, even non training days. This way, you maintain muscle Creatine saturation levels and your daily dose can be taken first thing in the morning instead of with your pre-workout or post-workout nutrition. As far as how much Creatine you should use on non training days, anything between 2 to 3 grams will suffice.

Note: Keep up the consumption of creatine even when during the days you are not training.

This video will explain the science behind creatine in detail.

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Health & Fitness

Are We Too Clean? – Experience Life

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All of our soaping and scrubbing may be harming our skin microbiome — and our immunity.

“Five years ago, I stopped showering.” So begins James Hamblin’s Clean: The New Science of Skin, an exploration into our obsession with cleanliness and how it affects our skin’s microbiome.

Hamblin, MD, a preventive-medicine physician and Yale School of Public Health lecturer, wonders if all our soaping up and scrubbing behind the ears — as well as moisturizing and deodorizing — might actually be harming our health.

Our hygiene obsession, he says, is the result of a masterful marketing campaign. Fledgling soap makers took advantage of the meat-packing industry’s bountiful leftover animal fat in the mid-1800s. TV soap operas were later created as ad vehicles. The terrifying concept of B.O. was dreamed up by marketers.

Today, Americans spend $80 billion annually on personal-care and beauty products.

We may be too clean, Hamblin believes — to the point where our immune systems overreact to other perceived threats.

Our skin is one of our first lines of ­immunity defense, explains dermatologist Dr. Monty Lyman in The ­Remarkable Life of the Skin. It’s the Swiss Army knife of organs, he writes: “Skin is both a bar­rier against the terrors of the outside world and — with millions of nerve endings to help us feel our way through life — a bridge into our very being.”

Understanding the skin’s microbiome is a relatively new science. To keep us safe, it’s armed inside with immunity T and B cells and mast cells. The exterior is home to more than 1,000 species of bacteria as well as fungi, viruses, mites, and ectoparasites; some help us, some our system fights.

And some — like the recently discovered and still mysterious archaea microorganisms — are believed to oxidize the ammonia in our sweat and keep our skin acidic, making it a hostile environment to pathogenic bacteria.

“We now know that we have at least as many — and probably more — organisms living in and on us as we have of our own cells,” Lyman notes.

This makes our skin’s microbiome — like our gut’s, with which it constantly communicates — a new self-care frontier. “[It] has the potential to revolutionize medicine,” he adds. Lyman believes “microbiome transplants” could someday be used to treat conditions such as acne and eczema.

So what happened with Hamblin’s experiment in not showering?

“When you shower aggressively, you obliterate the ecosystems. They repopulate quickly, but the species are out of balance and tend to favor the kinds of microbes that produce odor.

“After a while, your ecosystem reaches a steady state, and you stop smelling bad,” he says. “I mean, you don’t smell like rosewater or Axe Body Spray, but you don’t smell like B.O., either. You just smell like a person.

This article originally appeared as “Rethinking “Clean”” in the March 2021 issue of Experience Life.

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