Creatine for Women: Why You Should or Shouldn't Use It

What is Creatine?

Creatine is a compound naturally found in your body that serves as additional fuel for your muscles. It is particularly useful during short, explosive activities like weightlifting or sprinting. Your muscles utilise ATP (your energy source) to move, but this depletes quickly during intense efforts. 

This is where creatine comes into play. In your muscles, creatine is converted into creatine phosphate, which helps replenish ATP quickly. This provides your muscles with more energy to continue, even during strenuous workouts! This means you can perform those extra reps or push harder during your workout. Over time, this can aid in increased strength and muscle growth¹. Creatine thus contributes to greater strength during explosive power efforts, with a daily intake of at least 3g of creatine.

Creatine naturally occurs in foods, especially in red meat and fish. Although you do get some creatine from food, the amount is quite low. For example, a 200-gram steak contains about 1 gram of creatine². To reach the 3-5 grams that many athletes use, you would need to consume at least 600 grams of meat or fish daily. For most people, this is not very practical, especially if you eat little or no meat. 

In such cases, a creatine supplement can be a convenient addition. It makes it easier to get enough creatine without having to eat large amounts of meat. Want to know more? Read all about creatine here.

How Much Creatine Do You Need Per Day as a Woman?

Looking to elevate your workouts with creatine? Then it's good to know how much you need daily. 

For both women and men, the recommended amount is 3 to 5 grams per day³.  If you're just starting with creatine, you can opt for a loading phase: for the first 5 to 7 days, take about 20 grams per day, divided into several doses, to quickly replenish your creatine stores. Then switch to a maintenance dose of 3 to 5 grams per day. 

You can also skip the loading phase and start directly with the maintenance dose. It will take a bit longer to replenish your stores, but you'll eventually achieve the same result. 

When Should You Take Creatine?

Take creatine every day, on both rest and training days. Consistency is key, as you want to build up the supply in your muscles. Tip: take your creatine with a meal, such as a bowl of yoghurt or porridge.  

Also check out our detailed blog about when to take creatine.

Side Effects of Creatine in Women

Creatine is popular among athletes for its proven benefits on physical performance, but does it have side effects or downsides for women? Let's explore.

Can You Lose Weight with Creatine — True or False?

False. Creatine does not directly help you lose weight — it is not a magical fat burner in a jar. Indirectly, it can have an effect because creatine can increase your strength and muscle mass. This results in burning more calories at rest⁶, even when you're relaxing on the sofa watching Netflix.

Can You Retain Water with Creatine — True or False?

True. Creatine draws water into your muscle cells, which can lead to a slight weight gain. This does not mean you become fatter or develop a "puffy" appearance. The extra moisture is stored in your muscles. Want to retain less water? Skip the loading phase and start directly with a maintenance dose of 3-5 grams per day, gradually building up the creatine supply. This reduces the chance of retaining a lot of water at once. And make sure to keep drinking enough water.

Does Creatine Affect Women's Hormones — True or False?

False. No worries, creatine does not directly impact your hormones as a woman. It simply supports energy production in your muscles without disrupting your hormonal balance. Creatine is safe, even with long-term use. And this also applies to women!¹. It was previously thought that after a few months of creatine use, you needed to stop to maintain your natural creatine production and prevent harmful effects. But recent research⁸ shows that this is not necessary. If you stop taking creatine, your body quickly restores normal creatine production, regardless of how long you've used it. 

Can You Experience Stomach and Digestive Issues from Creatine — True or False?

True. Although creatine is safe, high dosages can sometimes cause stomach and digestive issues, such as cramps or diarrhoea. This is particularly common during the loading phase. By spreading the dosage throughout the day, for example, taking a smaller amount 4 times a day, or starting directly with a maintenance dose, you can usually prevent these issues. The form of creatine you use can sometimes make a difference here.

Good to Know

Creatine is not just for men, but also for women who want to get the most out of their workouts. It can help increase your muscle growth and strength. With a daily dose of 3-5 grams and consistent use, you can fully benefit from the advantages of creatine as a woman. 

Tip: did you know that staying hydrated is especially important when using creatine? Your muscles attract more water to store creatine, meaning your body needs more fluids. Drink 2-3 litres of water a day to stay well-hydrated!

*Creatine contributes to greater strength during explosive power efforts, with a minimum daily intake of 3g of creatine.

Sources: 

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8. Sandkühler JF, Kersting X, Faust A, Königs EK, Altman G, Ettinger U, Lux S, Philipsen A, Müller H, Brauner J. The effects of creatine supplementation on cognitive performance-a randomised controlled study. BMC Med. 2023;21(1):440. doi:10.1186/s12916-023-03146-5.