What Does Creatine Do for Women?

Did you know that - according to a report by IHRSA in 2020 - Gym enthusiasm is pretty much equally shared between men (49.5%) and women (50.5%)?  However, when it comes to the use of dietary creatine, there is a notable gap.

Women have been found to have 70-80% lower endogenous creatine stores compared to men, and their dietary creatine consumption is significantly less. [1] That means that women take in less creatine through their diets and (on average) have less creatine in their bodies.  

The same thing applies to creatine supplementation, a domain where men have also been reigning. In one study involving athletes, a whopping  48% of men reported using creatine, compared to just 4% of women.[2] And it doesn’t stop at the gym - even in the armed forces, the gap is wide with 39% of male soldiers using creatine against a mere 5% of female soldiers.[3] 

These statistics, although they are focused on athletes and soldiers, reveal a larger trend - creatine supplementation is currently mostly a male territory. This is the case even though the passion for fitness and exercise is very similar between the genders. 

Creatine has earned its stripes in the fitness realm. Yet, it often slips through the cracks for many women. This is primarily due to the myth that it leads to undesirable bulking. Here’s the reality - creatine is a great tool in your fitness journey. It assists in muscle recovery and elevates your performance during high-intensity workouts.  

So, ladies, it’s about time we debunk the myths. Let’s unlock the potential benefits that creatine holds for women in achieving their fitness goals.

Creatine is a naturally occurring compound that plays a starring role in your body, especially during high-intensity workouts. 

But where does it come from? Well, it’s synthesized in your body - mainly in the liver - from amino acids. Besides, it’s also present in some of the foods we eat like red meat and fish.

Now, let’s get to the meat of the matter: what does creatine do for women, especially during those sweat-breaking gym sessions? When you’re lifting weights, sprinting, or indulging in any form of high-intensity workout, your muscles are in dire need of energy. This is where creatine swoops in.

Imagine creatine as a tiny powerhouse, which when called upon, quickly produces a high-energy molecule called ATP (Adenosine Triphosphate). Think of ATP as the magical muscle fuel that helps you push through those last few reps or sprint that final stretch. It’s like having a tiny battery pack in your muscles that kicks in when the going gets tough!

The more creatine you have, the more ATP your body can generate. This helps you to perform better during your workouts. It’s not about bulking up, but rather, fueling up to ensure you make the most out of your workout routine.

In a nutshell, creatine isn’t some mysterious substance. It’s a natural ally that helps you sustain your energy when you’re pushing your limits. And no, it doesn’t make you look puffy or gain excessive amounts of weight – this is just another myth. If you want to read more about this topic and why you shouldn’t be scared of gaining weight on creatine, read this article that answers the question “does creatine make you gain weight”?

Also Read: What Foods Contain Creatine? Full Guide

Ever wonder why exactly creatine has been making waves in the fitness sphere? It’s not just a fleeting trend. Research has been ongoing since 1832, when the compound was discovered. It is a substance grounded in science that holds promise. This is especially true for women who are striving to up their fitness game. So, what does creatine do for women? Let’s explore. 

One of the most lauded creatine benefits for women is its ability to enhance workout performance. Each time you sprint, jump, or hoist that barbell, creatine is there. It works behind the scenes to replenish your energy reserves. By doing so, it helps you push a bit harder and go a tad longer, each and every session. 

Building muscle can be a slow and sometimes frustrating process. But with creatine by your side, you’re not walking that road alone. It aids in increasing water content within your muscle cells, creating a favorable environment for growth. And no, it won’t make you bulky, but it will support your muscle-building endeavors. It makes every squat, lift, and lunge count. 

It’s not just a muscle ally. Creatine also holds its ground when it comes to supporting cognition. Some experts mention that creatine can support cognition and memory, especially during periods when you’re experiencing mental fatigue, such as a bad’s night sleep.[4]  So, on those days when brain fog is as thick as pea soup, creatine might just be the push you need to gain some clarity. 

These stories around creatine and muscle recovery are not just hearsay. There's science-backed evidence that suggests creatine usage for women can indeed speed up muscle recovery post-workout.  

In a 2009 study, it was found that the group of individuals who took creatine supplements showed faster muscle recovery than those who didn't. They had higher muscle strength during the recovery period. That means less time nursing sore muscles and more time hitting the gym with energy and power. 

See: 

• https://journals.lww.com/nsca-jscr/abstract/2000/05000/the_effect_of_creatine_supplementation_during.15.aspx 
• https://pubmed.ncbi.nlm.nih.gov/36960692/   
• https://pubmed.ncbi.nlm.nih.gov/36465581/   

When your creatine tanks are full, giving up during a grueling workout becomes less likely. It boosts your muscle endurance and allows you to withstand more intensive training sessions. This can be helpful when you’re trying to run the last mile or push through the final set. Creatine is the silent cheerleader that is urging you to cross the finish line. 

Also Read:  When to Take Creatine: Dos and Don'ts

There are so many creatine supplements on the market. This can make it hard to make a decision - especially when every product claims to be the best creatine for women. So, how do you cut through the noise and find the one that's right for you? Here are some factors to consider: 

Not all creatine is created equal. The most researched and trusted form is Creatine Monohydrate. It’s tried, tested, and has stood the test of time in delivering the creatine benefits for women that we discussed earlier. 

A closer look at the ingredient list can save you from the clutches of unwanted additives and fillers. Aim for products with a clean, straightforward ingredient list. MuscleTech Platinum 100% Creatine is a shining example of a pure creatine monohydrate product.

You could also go for a protein powder that has creatine as an added ingredient if you want to combine the benefits of your post-workout shake with the power of creatine. If this is the route you want to go, Nitro-Tech by MuscleTech is a great choice.  

When you’re starting your supplementation routine, it’s important to get the creatine dosage for women spot on. Too little and you might not see the benefits, too much and you’re wasting your powder (and money). The standard dosage usually stands at 5 grams per day.  

You can take this dose before or after your workout. You can mix it in your protein shake or simply drink it with a glass of water. Make sure to stay hydrated while taking creatine since it draws water into the cells in your muscles. Not drinking enough fluids could therefore leave your body dehydrated.  

Also Read: Should I Load Creatine or Not?

In a market that is practically flooded with supplements, take note of the credibility of the brand you are putting your trust in. MuscleTech, for instance, is a brand that has been around for over two decades, delivering quality and innovation at every step.  

We offer creatine options such as Platinum 100% Creatine and Platinum 100% Creatine Capsules. These products provide a no-fuss straightforward approach to creatine supplementation. They have clear dosage instructions and a simple ingredient list. 

If you want some more help in deciding which creatine supplement to go for, check out this blog on the best creatine products for women.  

The journey of fitness is personal and filled with choices. Among them is the decision to supplement with creatine. So, what does creatine do for women? Let’s recap: it has proven its use in boosting workout performance, aiding muscle gain, and supporting cognitive sharpness. It's an ally for women who are striving to push their limits in the gym and beyond.  

By choosing MuscleTech creatine products, you're equipping yourself with a tool that has been carefully designed to help optimize your efforts. It’s a step towards making the most out of every sweat session, every set, and every rep. 

Fitness isn't just a goal that you achieve one day - it's a continuous process. The right supplement can fuel this journey and make each workout count towards achieving and surpassing your objectives. So, explore MuscleTech creatine products and find what resonates with your fitness aspirations. Take a solid step toward enhanced performance and results.