Dosages for a woman

[Zelfines]

How much creatine and protein should a woman use? I am 160 cm tall, and I weigh 55 kilos. Thanks

 

[Lev Butlerov]

You would need to take approximately 45-50 grams of protein per day. But keep in mind that I am talking about the total protein, not just the supplementary one. As per creatine, 3-5 grams should suffice to give noticeable effects, especially for such a petite lady.

 

[stevesmi]

women can absolutely take creatine.. just don't take too much!

go to n2bm and buy ancient strength, follow the directions on proper dosage

 

[Zelfines]

What about protein - which one would you recommend for a woman?

 

[Lev Butlerov]

I would go with the Isolation from N2BM - it has a very good ingredient profile, tastes great, and mixes in water/milk really well.

 

[stevesmi]

What about protein - which one would you recommend for a woman?

whey protein is safe for females. just use a quality one without the bs

n2bm sells whey isolate

 

[MasonicBodybuilder]

I would shoot for 1g of protein per lb body weight. Just use the protein powder to fill in what you did not get from your diet. Stick to a good pure whey isolate protein like mentioned above.

 

[muskate]

Most women have the goals of tightening and toning their physique so they will want to use a protein that has minimal carbs and fats.

For a whey protein - you want to see nothing but that in the ingredients list. Whey protein, natural flavours, a natural calorie free sweetener like stevia and then maybe some salt, soy lechitin and cocoa powder. There are a lot of good products on the market. I personally use isolation from n2bm.com. A good whey isolate should be pretty much fat and carb free. Isolation has 26g protein, 1g carb, 0g fat per 30g scoop.