The Benefits of Creatine For Women

The Benefits of Creatine for Women

Creatine, a supplement long associated with male athletes and bodybuilders, is stepping into the spotlight as a powerful ally for women’s health and fitness. Often misunderstood, creatine offers a variety of benefits that extend beyond muscle building. Whether you’re an athlete or just looking to support your overall health, creatine is definitely worth considering.

So What Is Creatine?

Creatine is a naturally occurring compound found in small amounts in food like meat and fish, and is synthesised by our bodies. Stored primarily in muscle tissue, it plays a crucial role in producing energy during high-intensity activities. Creatine supplements, typically in the form of creatine monohydrate, help to saturate the muscles, providing a readily available energy source for improved performance.

Should Women Take Creatine?

The benefits of creatine for women are equally as impactful as they are for men. Here are a few ways in which creatine can impact fitness, health and well-being in women:

1. Improving Strength and Power

Creatine helps to fuel muscles during high-intensity, short-duration activities, like sprinting or weightlifting. For women looking to build strength, studies have found that creatine leads to noticeable strength gain and increase in gym performance, to enhance overall power.

2. Enhanced Muscle Recovery

Women who take creatine are reported to recover faster from intense workouts. By replenishing energy stores and reducing muscle damage, creatine can help you bounce back quicker and stay consistent with your training.

3. Support For Lean Muscle Development

It is a common myth that creatine can make you ‘bulky. It supports the development of lean muscle mass, with enhanced metabolism. This improves your overall body composition by allowing you to eat more whilst putting on less fat (as long as you are building muscle).

4. Improved Brain Health and Cognitive Function

Research suggests that creatine has neuroprotective properties. Women can experience the benefits of this such as better focus, memory retention and reduced mental fatigue.

5. Hormonal Support

For women experiencing hormonal fluctuations due to menstruation, pregnancy or menopause, creatine can be a game-changer. It helps to offset muscle loss, support energy levels and enhance overall physical resilience. Creatine occurs in our bodies naturally, so it is sometimes a preferred option to a prescription from the pharmacy. The menopause in particular is a difficult time and you may feel as though regular trips to the doctors becomes tedious or invasive. A supplement like creatine is a great option to help you feel like yourself again and battle those unpleasant symptoms.

6. Bone Health Benefits

Creatine contributes to better bone health by improving muscle function and reducing fall risk. This is especially relevant for ageing women as this is a common cause of injury, post menopause.

Getting Started With Creatine

Getting started is easy and it isn’t difficult to incorporate into your own routine. The first step is to choose the right type. The most researched and effective form is creatine monohydrate. Don’t buy expensive creatine or anything that says it has ‘added benefits’ or extra ingredients – it is a waste of money. Basic monohydrate is all you need and it isn’t expensive.
A typical dose is 3-5 grams daily. You could start with a ‘loading phase’ where you take 20 grams a day for 5-7 days to saturate your muscles quicker, but it isn’t necessary.
You can take creatine at any time of day, as long as you take it consistently (3-5g every 24h), then you can have it all together or spread it out.
Creatine can be taken in many ways. It can be in powder, tablet or gummy form. If you opt for powder, it can be added into tea/ coffee, water, juice or even Bolognese! Whatever you find easiest. A serving of creatine is about a teaspoon (make sure you weigh it or use a designated scoop – which will come with a powder form option).

It is important to stay well-hydrated when taking creatine.

Addressing Common Concerns

A common concern amongst women is that creatine makes you put on weight. After a few weeks, you may notice a slight increase in body weight on your scales, but this weight is due to increased water retention. This is only within your muscles, not under your skin, so your appearance will appear slightly stronger, but won’t make you seem like you have been eating more!

Creatine is one of the most studied supplements and has been approved for long-term use by thousands of scientists.

It isn’t necessary to consult your doctor about taking creatine, but if you are on other medication, have health concerns, or just want to be sure, as your doctor for approval.

My Final Thoughts

Creatine is a versatile, evidence backed supplement with many benefits for women of all ages. Throughout our lives as women, we experience extreme hormonal changes that can cause both mental and physical fatigue. Creatine can unlock new levels of strength, wellness and confidence without any risk. Whether you’re an athlete or attend an exercise class once a week, creatine can enhance your vitality and be a transformative addition to your routine.