Creatine For Women | Kathleen Grace Fitness

Creatine. Is it something you should be taking? Is it beneficial for women? Read on to find out!

I get asked about creatine a lot, but it isn’t something I had looked into until a few years ago. I may have been under the impression that it’s only for the hardcore gym bros!

But when I looked into it more, not only was I surprised at what I found but I wished someone had told me sooner that as an active woman I should definitely be taking creatine!

There are honestly so many benefits to taking it that it has been hard for me to keep this post short!

So here it goes…

TL;DR I use creatine because it helps me train harder and lift more weight. To run faster and longer! And to improve my cognition. As a bonus, it’s incredibly easy to use.

Want more? Here’s the nitty gritty:

1. Creatine can help you get stronger. (If you workout!)

How? Creatine increases the water mass in muscle cells, and also supports muscle protein synthesis.

It works by recycling ATP which is your body’s energy source. The more creatine you have stored in your muscle, the more energy you have available.

This makes your workouts more achievable, because you have more energy for your muscles to fuel with!

Your mind might be wandering to body builders who look like they could lift a car…

But hold on!

Supplementing with creatine won’t make you bulk up like Arnold, it’s not a steroid, that’s not how it works!

Creatine alone doesn’t make your muscles stronger or bigger… No, it gives you a greater ABILITY to make your muscles stronger because you can lift a few more reps, push a bit harder, and move a bit faster.

2. Creatine helps with bursts of power and speed.

3. Improves muscle recovery.

4. Improves endurance in aerobic activities.

5. Can reduce the frequency of cramps and injuries! This is something I get asked about a lot. One study showed that football players who took creatine had significantly lower rates of injury and cramping than the players who didn’t supplement! [1]

6. It’s also majorly beneficial for our brains!

It seems to have the same effect that it has on muscle on our brain, quickening brain power.

Attention span and memory recall is also shown to improve. I mean, that in itself is worth it in my opinion! I’ve linked an interesting article below if you want to read more on the impacts on your brain as there are many more! [2]

Where do you get creatine?

Creatine is naturally occurring in red meat and seafood

and smaller amounts in animal milk. So especially if you’re plant based it’s important to supplement with creatine!

Your body does also naturally create creatine, but if you’re an active person or your desire is to increase muscle then you should consider taking a supplement.

Women make 70-80% LESS creatine than men! And post-menopausal women have the lowest levels of creatine. We make the most creatine during menstruation when estrogen is highest, but then our levels decrease as estrogen lessens throughout the cycle. As far as I know, there’s no research to say we should adjust our doses during our cycle, so I would recommend staying consistent with your daily dose. [3]

Are there any downsides to supplementing with creatine?

It doesn’t seem so!

Creatine got a reputation early on for leading to water retention and bloating with a fear of weight gain… But this is probably because of the old “loading phase” recommendation (taking a higher dose early on) which is now known to be unnecessary. If you DO experience bloating, it should only be temporary!

There was also some confusion about whether it caused kidney damage, but this too seems to have been cleared up in the research. Obviously, if in doubt about any of it… talk to your doctor! You can also read my sources at the end. [4]

I recommend starting with a lower dose to test it out. The recommended amount is 3-5g per day, no need to break on days you’re less active! Creatine monohydrate is the most bioavailable and effective form of creatine.

I personally use the LEANFIT brand and am an affiliate (Canadian company

) and have been for 2 years. Any kind of single ingredient creatine monohydrate should do the trick though! It’s flavourless and I mix it in my water everyday. I just sip mine throughout the day, but there is some research to show that it’s more effective if you take it after a workout. You do have to give it a shake before drinking because it settles at the bottom.

I have seen an increase in my energy and strength levels, and my running has only improved over the past 2 years so I can attribute this at least in part to using creatine.

So for all the benefits it provides, and the affordability and ease of use, I highly recommend it!

What do you think, does it sounds worth trying? Do you already take creatine? Have you noticed any difference if so? Let me know if you have any questions!