Creatine: The Supplement Every Active Woman Should Know About
If you think creatine is just for bodybuilders or men trying to bulk, think again.
Creatine is one of the most researched and effective supplements, especially for women looking to train and recover better.
Let’s break it down:
What Exactly Is Creatine?
Creatine is a compound found naturally in your muscles and brain. It helps recycle energy (ATP) during high-intensity activities. Think sprinting, lifting, and even mental tasks. Your body makes some of it and you get a little from food (mostly red meat and seafood), but supplementing ensures your stores stay maxed out.
Here's Why Women Should Care:
Creatine is often overlooked in women’s fitness, but here’s why it’s a game changer:
Improves strength and performance during resistance training
Supports cognitive function (especially in sleep-deprived or stressed states)
Enhances recovery from tough workouts
May support bone density and aging muscle health
Improves hydration status inside your muscle cells
And here's the kicker… Women typically have 70–80% lower creatine stores than men, which makes supplementation even more beneficial.
Here's How to Use It:
Type: Creatine Monohydrate (look for CreaPure® for quality)
Dosage: 3–5g daily (no need to load or cycle)
Timing: Take it anytime! Post-workout with carbs is great for absorption, but consistency is key.
Yes, it's safe. No, it won’t bloat you (an old myth). And no, it’s not just for guys in the gym.
Creatine & Hormones:
Emerging research suggests creatine may also support:
PMS symptoms (fatigue, mood, cognition)
Brain fog during the luteal phase
Muscle maintenance through perimenopause and beyond
If you’re training hard, dealing with stress, or are simply wanting better results from your workouts, creatine is a no-brainer.
I recommend it to most of my clients and include it in my women’s health supplement protocols regularly.
Ready to get stronger, sharper, and recover faster?
Let’s work together and chat about whether creatine is right for you!
