Brittany Risher

Here's how you can ramp up your creatine intake without taking drastic measures so that you can pump up your gains.

Why Creatine Matters

Creatine serves as a fuel source for short-duration, high-burst-type activity,says Jose Antonio, Ph.D., an associate professor of exercise and sport science at Nova Southeastern University. If you sprint, lift, or do HIIT, creatine can likely help you do those things better.

How Much Creatine the USDA Recommends

None, but thats only because creatine isnt an essential nutrient, meaning you dont need to consume it to live healthily.

How Much Creatine We Recommend

About 5,000 milligrams daily over the course of a month for long-term performance goals. This amount will increase the levels of phosphocreatine inside your muscles and allow for optimal energy production, says Chad Kerksick, Ph.D., director of the Exercise and Performance Nutrition Laboratory at Lindenwood University.

How Much Do I Have to Eat to Get Enough Creatine?

Youd have to eat an ungodly amount of meat, says Antonio, to hit that number. More specifically, youd have to eat 39 ounces of beef or salmon a daymore than eight times the amount of protein from meat suggested by the USDA. Repeat: Do not eat 39 ounces of beef or salmon in a day.

How to Get the Target Amount of Creatine

Take a supplementand make sure its the right kind. There have been no well-controlled clinical trials to show any other form of creatine is better than creatine monohydrate, and usually other forms are more expensive, Kerksick says. Seek out a product with third-party credentials like the NSF International Certified for Sport, which ensures the product contains what the label says it does and that it has been tested for contaminants and banned substances.

A few brands we like: Bodylogix, CytoSport.

Is the Creatine Loading Phase Safe?

Yes, the loading phaseor taking a super dose of 20,000 milligrams of creatine for four or five daysis safe. But it isnt necessary, says Chris Mohr, Ph.D., R.D., a Mens Health nutrition advisor.

Research suggests that after 30 days, results from using creatine end up the same for strength gains.

So if you need faster results (e.g., five days vs. 30 days), then loading could work. Up to you.

Sports dietitians say that consuming 5,000 milligrams of <a href="https://www.menshealth.com/nutrition/a19515624/creatine-side-effects-what-it-is-what-it-does/" id="48cd7367-8bd7-3573-a166-1560106f211d"> creatine </a> every day will super-charge your workouts with strength and power. Thats a lofty goalunless you know the shortcut.

What You Should Know About Creatine

In a recent survey of 1,686 sexually active women ages 25 to 49*, 27 percent of respondents said their partners just didnt understand why they werent regularly in the mood for sex.

For those with a male partner, some of this may come down to hormones, particularly testosterone, which in men <a href="https://www.nih.gov/news-events/nih-research-matters/understanding-how-testosterone-affects-men" id="826dff77-51b4-3b07-a997-316eecc43dcf"> is thought to </a> regulate their sex drive. Men have more testosterone, so they may be confused and wonder, How can you not want sex? Isnt that just a natural drive? says somatic psychologist and certified sex therapist , Ph.D.

But no matter what sex your partner is, there are ways to navigate this situation so you feel better understood and less anguished about your level of sexual interest. Try the expert advice below and find what works for you.

We know: easier said than done. Talking about sex with your partner puts you in a super vulnerable place. However, it also means working on this togetherand potentially even becoming closer.

Be as honest and candid as possible, recommends , Psy.D., a clinical psychologist in Los Angeles who specializes in sex and couples therapy. Women lose sexual desire for all sorts of reasons. These could include changes in your body, depression or anxiety, the death of a loved one, losing your job, or having a baby.

Whatever your case, talk to your partner about your reasons and let them know you dont want this to be the status quo, that you are going to work on this, and that you want them to be involved.

<h1> Consider how your partner feels. </h1>

If the person you love and have sex with on the regular suddenly told you that their sex drive was MIA, your first reaction might be, What did I do? Or not do? Your partner probably feels exactly the same way. They may immediately think its about them, Stewart says. They may wonder, Are you not attracted to me anymore? Am I not doing the right thing?

If its not about them, say so. Explain what is going on and that you want to work through this as a team. If your partner is a guy, you could compare your situation to erectile dysfunction (ED), something most young men know about even if theyre not part of the estimated who experience it, suggests Richmond. A mans ED has nothing to do with his partnerthere are physiological and psychological causes. The same could be happening for you.

If, however, your partner plays a role in your decreased desire, you should also think about speaking up about that. For example, maybe you fight often, and you hate how that makes you feel. Or perhaps you love them, but you feel like roommates rather than spouses.

<h1> Give some thought to therapy. </h1>

If talking with your partner doesnt get you on the road to improvement, you may want to see a therapist, either with your partner or alone, Stewart says. If a couple weeks or months go by and this impacts other areas of your lives, and youre fighting all the time, see someone, she says. Its better to catch any resentment early than to try to recover from it.

Additionally, solo sessions can help you identify the underlying causes of your low libido and find ways to resolve those issues. According to a , research suggests that cognitive-behavioral therapy (CBT) reduces the severity of symptoms and may improve sexual satisfaction in women with low desire.

<h1> Figure out what you think is sexy. </h1>

According to Richmond, womens desire is a balance of accelerators and brakes. If your libido is super low, something has your brake pedal slammed to the floor. You need to identify your accelerators, or what turns you on. This could be a massage from your partner, watching porn, or reading erotica.

Another option: Simply try something new on date night, like a street art tour, a pottery class or that new Korean restaurant, rather than your usual dinner and a movie ritual. Novelty goes a long way to rekindling the erotic, Richmond says. It sparks desire, curiosity, and all those things that make us feel alive. Therapy can also help you figure out what accelerators will get you going, she adds.

<h1> Do everything but have sex. </h1>

Women are often craving physical connection and intimate interaction as opposed to intercourse, Stewart says. So make a no-sex rule. Instead, for 10 to 20 minutes, simply gaze into each others eyes (sounds cheesy, but trust the experts!) or kiss and make out without having sex or even touching each others genitals.

Whatever you do, keep all devices off and out of the room so that you have zero distractions. When theres no pressure to have sex, youll be more interested in doing these activities. Plus, youll both feel connected.

<h1> Ask your doctor about other options. </h1>

If your sex drive has continuously and this lack of desire causes distress, you may have a condition known as .

Talk to your doctor about your symptoms and what you can do about them. Beyond therapy to address any thoughts, behaviors, and relationship issues that interfere with your libido, treatment may include medication thats been found to help increase desire.

* Survey was conducted by Women's Health &amp; Cosmopolitan, in partnership with a pharmaceutical company that sells a drug to treat hypoactive sexual desire disorder (HSDD).

How to Deal If Your Libido Is Lower Than Your SO's

Sexual desire ebbs and flows. Its totally normal for you to not be in the mood today but want to jump your partner tomorrow, or for your partner to want it on the daily while you prefer more of a weekly get-down. But what if you feel like you and your partner have completely mismatched libidos and that its impacting the quality of your relationship?

How To Deal When You Don't Want To *Do It* As Much As Your S.O.

What It Might Mean If Youre Craving Less Sex

<h1> Why did my sex drive take a nosedive? </h1>

An ebb in sexual appetite is often due to a combination of biological, psychological, and social factors. Here are a few of the reasons you may be less interested in getting it on:

<ul><li> You're stressed </li></ul>

If deadlines, family woes, or spats with friends are weighing on your mind, chances are theyll also put the kibosh on any interest in sex. If there are too many things causing inhibition, those will outweigh your ability to process and respond to a sexual cue, explains Kingsberg.

<ul><li> Pain during sex </li></ul>

Obvious alert: Discomfort during sex makes it very difficult to focus on any pleasure that may also be happening. But many women who experience this kind of pain think that what they feel is normal, says Irwin Goldstein, MD, the director of sexual medicine at Alvarado Hospital in San Diego, California.

Pain is never normal, but it is common: , according to the American College of Obstetricians and Gynecologists.

<ul><li> Medications </li></ul>

Pharmaceuticals can be a huge help for certain medical conditions, but a side effect of some can be low sexual desire. One biggie: SSRIs (selective serotonin reuptake inhibitors), which can help those living with depression but also increase serotonin, a known inhibitor of desire. About 40 percent of sexual dysfunction in people with depression can be attributed to antidepressants, according to a .

Additionally, because they lower the production of testosterone, Dr. Goldstein explains. Although women have less of this sex hormone than men do, a drop in T can impair womens libido.

<ul><li> You recently had a baby </li></ul>

Bringing a child into the world impacts, well, everything, and that can definitely include how often youre in the mood. The changes in your hormones during pregnancy, after giving birth, and while breastfeeding may interfere with the hormones that cause sexual drive, Kingsberg explains.

Additionally, if youre breastfeeding, you may think of your bodyand your breasts in particularas maternal and not sexual. Or, you may be touched out by having constant contact with baby. Add to all of that a potential shift in body image and a lack of time, energy, and privacy, and your sex drive can go totally MIA.

<ul><li> Relationship issues </li></ul>

Both current and past relationships can take a toll on your sex life. Previous traumas, a partners sexual dysfunction, infidelity, not feeling connected to your partner, trust issues, and more can all make it hard to want to be intimate.

<ul><li> Hypoactive sexual desire disorder (HSDD) </li></ul>

HSDD is the persistent loss of sexual thoughts, feelings, fantasies, and interest in sex that causes distress, Kingsberg explains. You may have HSDD if you know what its like to want to have sex and masturbate, yet you no longer feel that way. If this feeling and it bothers you, HSDD might be to blame.

<h1> What can I do about my lack of desire? </h1>

Many women just deal with the disappearance of their sex drive. In one recent survey* of 1,686 women ages 25 to 49, almost half of respondents who said they experienced symptoms of low sexual desire havent discussed them with anyone.

Plus, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5960024/#!po=66.1765" id="b0d83933-e424-3ee5-ab71-6dd0f59a5817"> research shows </a> that the majority of women with desire issues and distressing sexual problems dont mention them to a healthcare provider, often because theyre too embarrassed or uncomfortable. But, your sexual health is important to your overall health and quality of life, and treatments are available, Kingsberg says. You dont need to suffer in silence. So speak up!

<ul><li> If a relationship or personal issue may be the cause... </li></ul>

Therapy, either alone or in combination with medication, can help you get your mojo back. Psychotherapy can change the dynamic between a couple living with low desire or help a woman change her perception of how and what sex means to her, Kingsberg says. It can also validate your experience, in turn helping you regain your confidence and sexuality.

<ul><li> If pain during sex is the problem... </li></ul>

A physical exam can be the first step to diagnosing conditions that may be causing the issue, such as <a href="https://www.womenshealthmag.com/health/a18201168/ovarian-cyst-symptoms/" id="f42d7075-0e13-3b6e-a4cf-345c112e4ed2"> ovarian cysts </a> or <a href="https://www.womenshealthmag.com/health/a25684438/julianne-hough-sex-life-endometriosis/" id="a892a116-5a55-3cff-a602-1b2f7790b12b"> endometriosis </a> . Chatting with your doctor could help you figure out how to relieve pain caused by something more temporary, such as a lack of lubrication or a UTI.

<ul><li> If you think your meds might be to blame... </li></ul>

Its def worth talking to to your doctor to see if an alternative treatment option might be available.

<ul><li> If becoming a new mom zapped your mojo... </li></ul>

Make sure you set aside time for yourself to exercise, eat well, and relaxall things that can help with a shift in body image and low energy levels. And def make time for the occasional date night. This will help you get out of mommy-mode so you can get your sexy back.

If youre still not into the idea of having sex after a few months of taking more time for self care, see your doctor to rule out any other underlying issues.

<ul><li> If you think HSDD might be to blame... </li></ul>

Your doctor can diagnose you by asking a set of questions about your sex drive. If it turns out thats the cause, they may prescribe medication that raises dopamine and lowers serotonin (desire starts in the brain, not the genitals, Kingsberg explains), or a medication that activates melanocortin receptors, which increase sexual desire.

* Survey was conducted by Women's Health &amp; Cosmopolitan, in partnership with a pharmaceutical company that sells a drug to treat hypoactive sexual desire disorder (HSDD).

What It Might Mean If You’re Craving Less Sex

You know how some people could eat ice cream every day, and others are satisfied with one cone a month? Your sex drive is like your appetite, according to Sheryl Kingsberg, PhD, the chief of behavioral medicine at University Hospitals Cleveland Medical Center. Some people are in the mood for sex daily, while others are happiest getting action less often. But what might it mean if your sex drive suddenly goes AWOL?

What It Might Mean If You’re Craving Sex Less Often Than You Used To

Take a peek into other Women's Health reader's sun safety habits by answering the poll questions below. (Remember, honesty is the best policy! ) From there, learn what you can do to better protect your skin from sun damage, wrinkles, and .

One of the biggest sunscreen mistakes I see is that people dont reapply. Many think once you apply sunscreen, you are good for the day, Dr. Jaliman says. In other words, if you clicked Eh. Not always, there's some room for improvement. In addition to regularly reapplying your SPF, consider taking extra steps to protect your skin. Simple things like spending some time in the shade and wearing a wide-brimmed hat can work in tandem with your sunblock to ward off painful burns, sun damage, and skin cancer.

Wait, Are SPF 30 And SPF 50 Basically The Same?

We all know we should be wearing sunscreen on the daily and reapplying SPF every two hours when we're hanging at the pool. But do most people actually do that?!

Are You Doing Enough To Protect Your Skin From The Sun?

Take a deep breath. Here are the answers to all of your questions, and a breakdown of *exactly* what you should after you've missed a pill. (Hint: Panicking isn't on the list.)

How can I remember to take my pill regularly? Both Dr. Owens and Dr. Ross recommend taking the pill when you complete a daily task such as brushing your teeth at night. That first habit will cue you to remember, Oh yeah, time for my pill! You can also set a reminder on your phone, or Dr. Owens suggests an app like , which sends funny text messages when it's time to pop your pill. And if you repeatedly forget your pill (and freak out over pregnancy), you may want to consider another form of birth control such as an IUD or the ring. It can cause a lot of hormonal imbalance if you're on the pill and don't take it every day, Dr. Ross says. There are other just as good birth control options. Talk to your healthcare provider to determine what's best for you.

Wait, Should You Double Up If You Miss a BC Pill?

We've all been there: You go to take your birth control pill and realize: Crap, I forgot to do this yesterday! Your mind becomes a nonstop reel of questions that slowly elevates your anxiety level toward the red zone. Should I double up and take two? Can doing this make me sick? And, of course: If I have sex any time soon, should I use a back-up contraceptive?

Should You Actually Double Up If You Missed A Birth Control Pill?

Follow these tips next time you pick up a tub of protein so you'll be at your muscle-building best. <a href="https://www.menshealth.com/fitness/g23594873/best-protein-powder/" id="4436e4b0-7447-38b5-ae90-060103a4c849"> These options </a> are also a great place to start.

Your best bet is to go with whey-protein isolate. Its typically less expensive, its a complete protein, and its more easily absorbed, says Jim White, R.D.N., owner of Jim White Fitness and Nutrition Studios. By comparison, casein-based powder is digested more slowly, making it slightly less effective for muscle synthesis. And collagen protein? Well, not many studies prove its effectiveness.

Its short for branched-chain amino acids, three protein building blocks essential for maintenance and growth. Most labels list BCAAs as a ratio of leucine, isoleucine, and valine, in that order. Look for two parts leucine to one part isoleucine to one part valine. This ratio is ideal for muscle building, fat loss, and fatigue, says White. If these amino acids are not listed, go with another powder.

Find a protein powder that has up to 3 percent of your daily value of carbs per serving. Carbs increase insulin, which promotes amino-acid absorption, stimulating muscle growth, says NancyRodriguez, Ph.D., R.D.N., a nutritional-sciences professor at the University ofConnecticut, Storrs. Plain protein powder with eight ounces of low-fat milk will give you the post workout carbs you need.

Companies often use artificial sugars or natural zero-calorie ones like stevia in order to keep calories and carbs low. Thats a noble pursuit, but heres the thing: Animal studies report that artificial sweeteners may harm beneficial gut bacteria. While stevia doesnt seem to cause problems, it tastes weird, so its often mixed with xylitol and sorbitol, sugar alcohols that may cause gas and bloating. Go unsweetened.

These helpful bacteria may be good for you, but the amount and type of probiotics needed to provide beneficial outcomes depends on the person and their current gut microbiota, White says. Better to talk to a registered dietitian, who can recommend probiotic foods or a supplement.

The <a href="http://www.nsfsport.com/" id="7e269117-044c-3faf-a1ee-3dd879468f7c"> NSF International (National Sanitation Foundation) Certified for Sport </a> seal means a product contains what the label says it does, has been tested for contaminants and substances banned by major athletic organizations, and is made at a facility audited annually for quality and safety. Not many powders have the seal; its worth it to find one that does.

Choose a protein powder thats ideally unsweetened with as few ingredients as possible, protein as the first listed ingredient, and the NSF seal. If you can tolerate dairy, opt for whey-protein isolate. A ratio of about 150 calories per 25 grams of protein is good for muscle building and fat loss.

How to Know Which Protein Powder Is Best for You

The right jug has nutrients to build muscle. The wrong one has a lot of BS. Let us decode the label to help you make the best choice.

How to Decode Protein Powder Labels

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