Creatine for women

 
 

Creatine for women

What is creatine?
Creatine is a naturally occurring compound found in muscle cells. It helps your muscles produce energy, particularly during short bursts of intense activity, like lifting weights or sprinting. While commonly associated with bodybuilders and male athletes, creatine can be just as beneficial for women - especially for supporting strength and recovery.

Where is creatine found?
Creatine is naturally present in animal-based foods such as red meat, poultry, and fish. However, the amounts found in food are relatively low compared to the doses used in studies on performance and recovery. This is why some people choose to take creatine as a supplement, usually in the form of creatine monohydrate, the most researched, effective and widely available form.

What are the potential benefits of take creatine?
Research suggests that women may find creatine beneficial.

  • Muscle and Strength: It can help you to lift heavier weights and as such assist you to build lean muscle and gain strength. Adequate protein and calories are also required for muscle gain.

  • Energy and Performance: It supports energy production for workouts and may help improve endurance and reducing fatigue.

  • Recovery and Injury Prevention: It can help reduce muscle soreness and enhances recovery post-exercise.

  • Bone and brain Health: Emerging research suggests creatine may help maintain bone density, reducing the risk of osteoporosis and may also support cognitive function. More research needs to be done to confirm this.

Are there any downsides to taking creatine?
Creatine is generally safe and well-researched, but there are a few considerations:

  • Water Retention: Some women notice a slight increase in water retention, typically in the muscles, which can temporarily affect scale weight. However, this is not fat gain but for this reason, some women don’t like taking it. 

  • Digestive Issues: A small percentage of people experience bloating or mild stomach discomfort, which can often be avoided by taking smaller doses throughout the day.

  • Quality Matters: Not all supplements are created equal - look for pure creatine monohydrate with no additives.

What is the recommended dose?
For women, the standard dose of creatine monohydrate is 3-5 grams per day. There’s no need for a loading phase (taking higher doses at the start), as consistent daily intake is enough to build up stores over time. It can take a good few weeks to notice any difference as it takes about 4 weeks to reach peak saturation of the muscles. Creatine can be taken at any time of day. Some prefer it pre-workout for energy, while others take it post-workout for recovery. The most important thing is consistency - taking it daily is key to seeing benefits.

Final thoughts
Creatine is a simple, safe, and effective supplement that can support strength, energy, recovery, and possibly  we may find it is helpful for bone and brain health so if you are interested, it might be something you consider trying to see how it works for you. However, like all supplements, it isn’t a ‘magic bullet’, the bigger picture of how you eat, how much you sleep, your training and how you manage stress all matter too. 

Is it something I personally take?

Not at the moment no. Is it something I might take? Maybe. Some of my colleagues at Mission Nutrition do take it, but the ones who do more consistent high intensity training than me at the moment

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Want to know more? If you would like personalised advice from a registered dietitian or nutritionist, or support from an expert in the sports nutrition space, reach out to my team at Mission Nutrition, they would love to help.

 
Health Advice