Creatine for Women: Why or Why Not?
Creatine is often seen as a supplement for men, but is this justified? As a woman, you might wonder if creatine could benefit you. We can be brief: yes! Whether you want to become stronger, recover faster, or simply enhance your workouts, creatine can help. Before we delve into the benefits and potential side effects of creatine, let's go back to basics. What exactly is creatine, and what does it do in your body?
What is Creatine?
Creatine is a substance naturally present in your body that acts as extra fuel for your muscles. It is particularly useful during short, explosive activities like weightlifting or sprinting. Your muscles use ATP (your energy source) to move, but this depletes quickly during intense exertion.
This is where creatine comes into play. In your muscles, creatine is converted into creatine phosphate, which helps to quickly replenish ATP. This provides your muscles with more energy to continue, even during intense workouts! This means you can perform those extra repetitions or push harder during your workout. In the long term, this can aid in increased strength and muscle growth1.
Creatine is naturally found in foods, especially in red meat and fish. Although you get some creatine from your diet, 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 eat 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 learn more? Read all about creatine here.
How Much Creatine Do Women Need Per Day?
Want to take your workouts to the next level 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 new to creatine, you can opt for a loading phase: for the first 5 to 7 days, take about 20 grams per day, divided into multiple servings, 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 with the maintenance dose right away. It will take a bit longer to replenish your stores, but you will eventually achieve the same result.
When to 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. Timing doesn’t matter much, although one study4 suggests that taking creatine post-workout may aid in faster muscle recovery. This effect needs further research.
What we do know is that creatine is better absorbed when taken with carbohydrates and proteins5. Insulin, released after a meal, helps improve absorption into your muscles.
Tip: Take your creatine with a meal, such as a bowl of yoghurt or oatmeal.
Also, read our detailed blog on 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 drawbacks 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 as creatine can increase your strength and muscle mass. This allows you to burn more calories6, even when you're relaxing on the couch watching Netflix. So, in the long term, it can certainly contribute to fat loss, but creatine itself doesn't do the hard work. That’s up to you!
Can Creatine Cause Water Retention — True or False?
True. Creatine draws water into your muscle cells, which can cause a slight weight gain. This doesn’t mean you’ll get fatter or have a "puffy" appearance. The extra fluid is stored in your muscles, making them appear fuller and tighter.
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 holding a lot of water at once.
Does Creatine Affect Hormones in Women — True or False?
False. No worries, creatine doesn’t have a direct impact on your hormones as a woman. It simply supports energy production in your muscles without disrupting your hormonal balance.
Although creatine doesn’t affect hormones like oestrogen or testosterone, it can be beneficial during hormonal fluctuations such as menstruation, pregnancy, or menopause. Creatine may help reduce fatigue and mood swings5. During menopause, it can also play a role in improving muscle strength and bone health, especially when combined with strength training7.
Creatine is safe, even with long-term use. And this applies to women too!1. It used to be thought that you had to stop using creatine after a few months 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 have used it.
Can Creatine Cause Stomach and Intestinal Complaints — True or False?
True. Although creatine is safe, high doses can sometimes cause stomach and intestinal complaints, such as cramps or diarrhoea. This mainly occurs during the loading phase. By spreading the dosage throughout the day, for example, 4 times a day in smaller amounts, or starting directly with a maintenance dose, you can usually prevent these complaints. 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, women can fully benefit from the advantages of creatine.
Tip: Did you know that staying well-hydrated is extra important when using creatine? Your muscles draw more water to store creatine, meaning your body needs more fluid. Drink 2-3 litres of water per day to stay well-hydrated!
Sources:
- Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, et al. International Society of Sports Nutrition position stand: Safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition. 2017;14(1):1-17. https://doi.org/10.1186/s12970-017-0173-z
- Rasmussen CJ. Nutritional supplements for endurance athletes. In: Nutritional supplements in sports and exercise. Humana Press; 2008. p. 369–407. https://doi.org/10.1007/978-1-59745-231-1_11
- Creatine. Voedingscentrum. Available at: https://www.voedingscentrum.nl/encyclopedie/creatine.aspx
- Tomcik KA, Camera DM, Bone JL, Ross ML, Jeacocke NA, Tachtsis B, et al. Effects of creatine and carbohydrate loading on cycling time trial performance. Medicine and Science in Sports and Exercise. 2018;50(1):141–150. https://doi.org/10.1249/MSS.0000000000001401
- Antonio J, Candow DG, Forbes SC, Gualano B, Jagim AR, Kreider RB, et al. Common questions and misconceptions about creatine supplementation: What does the scientific evidence really show? Journal of the International Society of Sports Nutrition. 2021;18:1-17. https://doi.org/10.1186/s12970-021-00412-w
- Sparti A, DeLany JP, de la Bretonne JA, Sander GE, Bray GA. Relationship between resting metabolic rate and the composition of the fat-free mass. Metabolism. 1997;46(10):1225–1230. https://doi.org/10.1016/s0026-0495(97)90222-5
- Chilibeck PD, Chrusch MJ, Chad KE, Davison KS, Burke DG. Creatine monohydrate and resistance training increase bone mineral content and density in older men. Journal of Nutrition, Health & Aging. 2005;9(5):352.
- 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.
