Creatine has long been associated with bodybuilders and athletes, but it is time to break the misconception that this powerful supplement is only for men or those wanting to bulk up their muscles. For women, taking up to 5g of Creatine daily can be a game changer for both fitness and overall health.
What is Creatine?
Creatine is a naturally occurring compound found in small amounts in red meat and fish and stored in your muscles as phosphocreatine. It plays a vital role in producing adenosine triphosphate (ATP), your body’s primary energy source. When you engage in high-intensity activities your muscles rely on these ATP’s for quick bursts of energy. Supplementing with Creatine increases your phosphocreatine stores, allowing your body more ATP during exercise. Research shows that this improves performance, strength, and recovery.
There are many different supplement brands on the market with Creatine supplement products. I love this one by Mind Body Green They come in individual serving sizes of 5g which are great if you are on the go and you can add one stick a day to your water or smoothie. The powder is unflavoured so will not change the flavor profile of your food/drinks.
Debunking Common Misconceptions on Creatine:
Many women shy away from Creatine, fearing weight gain or an overly muscular appearance. The truth? Creatine doesn’t cause bulky muscles unless you are following a bodybuilding training program that focuses on muscle growth. It is incredibly hard to ‘grow’ muscle, that’s why bodybuilders follow strict diet and exercise regimes for short periods (it is not sustainable for long periods because of its intensity) to bulk before a competition. Used as a daily supplement of 5g per serving for women, Creatine helps to retain water in the muscles, which can improve hydration and recovery – not bulk.
Health Benefits
Creatine is more than a workout supplement; it’s a tool for wellness. Studies suggest it supports brain health, improving memory and cognitive function. It can also help combat fatigue, boost energy levels, and even support mental health by reducing symptoms of anxiety and depression. Despite extensive research on Creatine, evidence for Creatine use among women is understudied (like most things!). Most recent studies have shown that women exhibit lower creatine stores than men and this can be affected by our menstrual cycle, pregnancy, and postpartum as well as menopause. Creatine can not only improve strength and exercise performance but it can also benefit the skeletal muscle size, function, and bone health when combined with resistance training. Which is incredibly important for women as we age and enter the perimenopause - menopausal years.
Muscle Growth & Recovery
For women looking to build lean muscle or improve endurance, Creatine is a natural ally. It enhances your body’s ability to produce energy quickly, allowing you to push harder during your workouts and recover faster afterward. Over time, this leads to increased strength, toned muscles, and improved overall fitness.
Adding just 5g of Creatine daily into your water or smoothies could be the small change that makes a big difference in your health and fitness journey. Like with pretty much anything we talk about here, to see results you need to stay consistent (consistency is queen!) and take Creatine daily either before or after your workouts to begin seeing these results.
