Let’s Talk Creatine!
You’ve probably heard about creatine, but did you know it’s not just for bodybuilders or gym rats? It’s actually a game-changer for women navigating mid-life, and here’s why:
Stronger Muscles & Bones – As we age, we naturally lose muscle and bone density (hello, menopause). Creatine, paired with strength training, helps maintain and even build muscle while supporting bone health.
Brain Boost – Struggling with brain fog? Creatine may help sharpen memory, focus, and mental clarity.
More Energy, Less Fatigue – Creatine fuels your cells with energy (ATP), helping you feel energized during workouts and throughout busy days.
Faster Recovery – It reduces muscle soreness and supports faster recovery, meaning you can hit those workouts consistently without feeling wrecked the next day.
Supports Overall Health – From heart health to improving glucose metabolism, creatine does more than just build muscle.
Do you need to take it daily, even on rest days?
Absolutely! Consistency keeps your muscles and brain saturated with creatine, so you’re always ready to crush it in the gym and in life.
How much?
3-5g of creatine monohydrate per day. Easy. Just remember to stay hydrated!
Need more? Here is a quick printable guide from Girls Gone Strong!
Creatine Cheat Sheet
If you’ve been strength training for a while, or even if you are new to it, you probably have some questions about creatine.
Creatine is one of the most researched supplements in the fitness world (and nope, it’s not a steroid!), but there’s still a lot of confusion about its benefits for women.
Creatine is safe for most people—and it can be a powerful tool for helping women improve performance, recovery, and even brain health!
Want the details? Let’s break down the facts and clear up the myths!
What Is Creatine?
Creatine is an amino acid derivative that increases ATP-creatine phosphate (ATP-PCr) stores, which are used for rapid energy production.
In non-science speak, it helps muscles work harder and longer, meaning you can lift a given weight more times and build more muscle.
Because they tend to have less muscle mass, women have 70–80% less creatine stores. They also eat less dietary creatine (e.g., beef, lamb, pork, or fish) than men.1,2 So, supplementation with creatine monohydrate might be a good alternative for a woman with strength or performance goals—plus, we have decades of research supporting its safety and efficacy.2–5
In fact, creatine monohydrate is among the most well-studied and effective supplements for improving exercise performance.
What Are the Potential Benefits?
o Improved strength and performance in women who take it for an extended period of time.6–8
o Better bone and cardiovascular health in older adults, likely because it enables people to do more exercise.9,10
o Boosted brain health and cognitive processing. This is especially true when there’s a deficit in brain creatine, which can come from acute stressors (e.g., sleep deprivation) or chronic conditions (e.g., aging, Alzheimer’s disease, depression).9,11,12
Is Creatine Safe?
Creatine can cause water retention, which can potentially interfere with blood pressure and other medications. That said, men seem to experience this more than women.
If you (or your client) are interested in supplementing with creatine, make sure to discuss it with a registered dietitian, healthcare provider, or pharmacist to determine whether creatine is beneficial and safe for your unique situation.
Supplementing with creatine also increases blood creatinine levels because creatinine is the product of creatine (and phosphocreatine) breakdown that is then cleared by the kidneys.13,14 Since elevated creatinine levels are one way to flag possible kidney issues, let your healthcare provider know what and how much you’re taking; both you and your healthcare provider should be aware that you may have high creatinine.
Creatine is not harmful to your kidneys, though more studies are needed on those with kidney disease.15–17
You might also be wondering if creatine is safe during pregnancy or while breastfeeding.
Well, we have minimal research on creatine use in pregnant humans (and of course, we need to take rat studies with a grain of salt!). The research we do have seems to indicate that it’s safe and potentially beneficial, but always consult your healthcare provider before starting any new supplement or medication during pregnancy or while breastfeeding, including creatine.
Interested in Trying It Out?
Daily recommended creatine monohydrate dose = 3–5 grams
General guidelines for taking creatine:
o Take enough creatine to increase muscle creatine content. The standard recommendation is 3–5 grams per day, every day.
o Be consistent with your intake, and be patient. Give it at least two months before evaluating results.
Remember to discuss any supplementation with a registered dietitian, health care provider, or pharmacist before starting to determine if it’s beneficial and safe for your (or your client’s) unique body.