Creatine has been around forever. It’s the most well-studied performance supplement with a ton of studies to back up it’s efficacy in building muscle, performance, and recovery. However, I always just thought of it as a supplement for men. I would have never predicted myself taking this supplement, but here we are. I have been learning a lot more via research articles and podcasts about the benefits of creatine for women; specifically women over 40, due to specific hormone-related changes in the body.
I added creatine to my supplement regimen in July. I’m here to tell you I haven’t bulked up, retained water weight, experienced bloating, or any other negative side effects. And no…creatine does not impact testosterone levels. I think there is some confusion about how creatine can be beneficial in women, so I thought it would be helpful for me to write a blog post on the benefits of supplementation in women.
Let’s first look at what creatine is exactly. Simply put, it’s an amino acid stored in your muscles, brain and gut, and is required for all of the body’s fast, high-energy and demanding activities. You can consume it through your diet (mostly animal protein sources), but not in therapeutic amounts that you can get via supplementation.
Benefits for women
Increased strength, muscle growth and improved body composition, improved post-workout recovery, and improved brain function and memory. Basically, you will get tired less quickly and be able to workout longer and harder, have reduced muscle damage after an intense workout, build lean muscle easier, improve memory, and less mental fatigue.
Potential Side Effects
No significant adverse side effects have been reported. Everyone obviously has their own individual experience and some people may experience mild side effects like water retention or digestive issues. I personally have not experienced any of these over the past 3-4 months of taking the supplement daily.
Dosage
Research shows that 3-5 grams of creatine a day is for benefits. Most supplements on the market recommend a 5 gram serving size. Some people/brands may talk about a “loading phase” where you take 20-25 grams a day for the first week or so, but this is not necessary. I did not do this when starting creatine. I take one small scoop (5mg) a day along with my amino acid powder in a blender bottle before and during my workout. It’s also important to note that you should take creatine daily, even on rest days or low intensity days. You want your muscles to stay saturated with the creatine. I also appreciate that creatine isn’t a fancy supplement. It’s relatively inexpensive and you don’t need a fancy brand. Just look for creatine monohydrate in the ingredients. That’s all you want.
If you’re nerd like me, you might enjoy the science of this article this talks more specifically about the benefits during pre-menopause, pregnancy, and post-menopause. There is also evidence to show it’s positive impact on mood, depression, cognition, and sleep.
