Creatine has long been associated with male-dominated sports and bodybuilding – but there are some surprising benefits of creatine for women, too. A growing body of research is shedding light on the fact that creatine, as a gym supplement, isn't just for men – it's for women, too.
The great thing about creatine powder and supplements is that you don't have to be a gym enthusiast to reap the benefits. No longer confined to just those who go to the gym seven days a week, creatine has proven to be a versatile supplement for individuals across diverse lifestyles. Its positive impact on muscle health, cognitive function and overall vitality proves that creatine isn't just for athletes.
What is creatine?
Although a key player in the energy production system, Creatine can be a complex compound to understand. Aroosha Nekonam is a certified personal trainer working for Ultimate Performance – a cutting-edge global personal training business – explains:
"Creatine is a non-protein nitrogen naturally present in the body and is also found in dietary sources like meats and fish. While the body produces it, obtaining sufficient amounts from food alone may require consuming large quantities." Says Aroosha. "Creatine supplementation provides a more efficient and less expensive means of increasing creatine levels without excessive fat and protein intake."
What foods are naturally high in creatine?
• Red meat
• Pork
• Salmon
• Herring
• Chicken
• Turkey
• Crab
• Shellfish
What does creatine do to a woman's body?
Creatine plays a key role in the energy production system, aiding in the quick regeneration of adenosine triphosphate (ATP), the primary source of cell energy. "Women can benefit significantly from creatine supplementation, especially those engaged in strength training or high-intensity sports," Aroosha says. "Creatine has been shown to enhance performance, aid in recovery, and increase strength quickly. It facilitates greater training adaptations by allowing individuals to push harder during their workouts."
In terms of 'changes' to a woman's body, taking creatine once won't turn you into The Hulk. But, with continued use, you might start to see some of the benefits – both mental and physical.
What are the benefits of creatine for women?
If you're wondering about what creatine actually does, wonder no more.
Improved endurance
Contrary to popular belief, creatine isn't just about building strength; it also contributes to enhanced endurance. It's a supplement that's proved its ability to enhance endurance. That's due to the rapid regeneration of ATP, which contributes towards improved energy availability during high-intensity, short-duration exercises. This increased energy production allows muscles to perform at their best for longer periods by delaying any tiredness.
So, if you're struggling to get through your HIIT class, creatine might be the answer in improving your wavering stamina.
Fancy integrating HIIT into your routine? Check out our High Intensity Interval Training guide.
Increased strength
Once ingested, the muscles convert creatine into phosphocreatine, serving as a rapid and accessible energy source. This little energy boost may encourage you to lift weights and perform more reps. Moreover, creatine has been linked to greater water retention within muscle cells, promoting cell enlargement and increased strength.
Lean muscle mass and metabolism
Creatine enhances muscle protein synthesis, which assists in growing and maintaining lean muscle mass. As muscle tissue is metabolically active, the additional lean muscle can positively affect metabolism. It can even help with weight management and fat loss. By optimising energy production and supporting muscle growth, creatine becomes a performance enhancer and a catalyst for getting to your fitness goals faster.
Cognition
Beyond mere physical benefits, creatine has shown promise in supporting cognitive function. Although creatine helps regenerate ATP in the body, it also helps in the brain. While some of the science behind the cognitive effects of creatine is still being researched, the evidence suggests that creatine may contribute towards improved short-term memory, reasoning and mental clarity.
Should women take creatine daily?
Of course, whether to take creatine or not depends on your goals and usual gym routine. Saying that, many women, especially those who tend to take part in high-intensity workouts like CrossFit or HIIT, may find creatine supplements particularly beneficial. "For optimal results, women can consider taking creatine daily. The recommended dosage is typically 5g per day," Aroosha advises.
"However, it's crucial to be mindful of increased exercise intensity, which may lead to higher fluid loss through sweat. Creatine pulls water into cells, emphasizing the importance of staying hydrated for the best outcomes."
The reason creatine needs to be taken daily is to ensure consistent saturation of muscle cells with phosphocreatine, a crucial energy reservoir. Daily supplementation helps maintain elevated creatine levels, promoting improved exercise performance, strength, and muscle recovery.
Note that creatine has a loading time, which means you will need to take the supplement regularly for several weeks before you start to see the benefit.
What are the disadvantages to taking creatine?
The most common side effect of taking creatine is gastrointestinal discomfort, such as bloating or cramping. There's also the risk of dehydration. "While creatine is generally safe for individuals with healthy kidneys, those with kidney dysfunction should consult their doctor before supplementing," Aroosha says. "Additionally, with increased exercise capacity, dehydration is possible if not enough fluids are consumed. It's essential to be aware of that."
Another thing to watch out for, and that Aroosha warns against is swapping creatine for a balanced diet. "Creatine is a supplement that works best when integrated into a healthy and balanced diet, not as a substitute for it."
Is creatine the boost your workouts have been missing?
Creatine undoubtedly has many benefits, from enhanced strength to improved stamina. The evidence is there - creatine is not just for men. It's a dynamic force for women seeking to redefine their physical and mental capabilities.
As women continue to break the stereotypes in sports and fitness, creatine is a testament to the modern female athlete - strong and resilient.
About the expert
Aroosha Nekonam is a certified personal trainer, and has been for over seven years. Working for Ultimate Performance, the world's only global personal training business, Aroosha collaborates with hundreds of clients to help them achieve their body composition goals. She feels extremely passionate about how exercise and proper nutrition can aid in solving mental health difficulties. In addition to being a personal trainer, Aroosha also writes and researches for Ultimate Performance.
Gemma Lavers is a Health & Fitness writer for What's The Best. From understanding nutrition to practising yoga and Pilates to delving into the psychology of motivation. She enjoys demystifying the latest fitness trends and staying on top of the dynamic health landscape, whether that's the best gym leggings, fitness trackers or the benefits of yoga.
When Gemma’s not writing, she can be found attending Pilates, yoga and Zumba classes. She’s also a bit of a home workout aficionado, constantly trying out new ways to keep her moving at home. Between writing, exercising and shopping, there’s nothing she loves more than hopping on a plane and exploring new cultures.
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