Creatine for Women

While creatine is easily one of the most researched fitness supplements on the market, for some it still has the stigma of a supplement for big guys looking to get bigger. The truth is that creatine is so much more than a bulking supplement, and is just as beneficial for women, if not more.

What is creatine and what does it do?

Creatine is a naturally occurring compound in the human body. It’s an amino acid stored in your muscles, brain and gut that is required for energy demanding activities. Your body produces creatine in the liver after consuming protein rich foods like beef, pork, salmon, chicken and tuna. However, we are only capable of naturally producing under 1g per day, far less than the levels that can be obtained through supplementation.

Whether it’s naturally produced or taken as a supplement, creatine works by binding with phosphate molecules to form creatine phosphate. It can then pass those phosphates to adenosine di-phosphate (ADP), converting it into adenosine tri-phosphate (ATP) which is the body's energy source.

To make a short explanation of a very technical process, creatine helps convert ADP into ATP, an energy source that improves workout intensity, allowing for activities that involve short, fast, explosive movements. Creatine also helps to hydrate muscle cells which allows for better protein synthesis. These are the main reasons why creatine has been so popular in weightlifting and similar athletic activities.

Benefits of creatine for women

There are a number of ways in which creatine can be beneficial for women, even if you aren’t into weightlifting.

Because of the way creatine improves energy levels, it has been found to reduce mental fatigue and PMS symptoms, while improving cognitive function. Some studies have even shown the reduced fatigue and ability to maintain an exercise regime can aid with depressive disorders.

For menopausal women, increasing creatine in the body and partaking in resistance training has been shown to reduce inflammation, oxidative stress and bone resorption, and even increase bone formation, countering the muscle, bone and strength loss brought on by menopause.

Women do have naturally lower creatine stores than men. As a result, with creatine supplements, women stand to experience greater muscle improvement than men. A 2016 study found female participants experiencing a 15% increase in exercise performance after supplementation, compared to just 6% in men.

So yes, creatine can be used for strength training, but it can also be used to aid in muscle recovery, reducing neuromuscular and cognitive fatigue, and even counter some of the effects of menopause when combined with resistance training.

Creatine is just as beneficial for women as it is for men.