Creatine in women: Why should they take it as a sports supplement?

Despite the myths surrounding creatine supplementation, female athletes and weightlifters alike can benefit significantly from this natural substance found in animal foods.

Studies have shown that creatine supplementation can be beneficial for women, improving their athletic performance, strength, muscle mass and overall health.

Creatine benefits for women

It is often associated with men and bodybuilding, but what about women? Do they have similar benefits from taking creatine? In this article, we will explore the benefits of creatine in women, its uses, dosage recommendations and how they can take advantage of it to improve their physical performance.

Increased strength and physical capacity

Creatine helps to increase strength and improve physical performance in high-intensity activities.

That’s because creatine promotes the regeneration of ATP (adenosine triphosphate), the body’s main source of energy, which can allow muscles to perform more repetitions or high-intensity efforts before fatigue sets in.

Increased lean muscle mass

As we have just seen, creatine supplementation has the effect of saturating muscle cells with ATP, muscle energy.

This also leads to intracellular water retention, which can increase muscle cell size and, in turn, increase lean muscle mass.

Higher water retention may generate a more anabolic and swelling environment by increasing sarcoplasmic hypertrophy in the medium term.

Creatine also has some influence on the migration of satellite cells to myofibrils, fusing and increasing myonuclei density:

More myonuclei = more potential for development

It promotes muscle recovery

Taking creatine supplements can help reduce muscle damage and inflammation. This can improve muscle recovery after intense training, by reducing levels of myoglobin, a protein released by damaged muscles that can result in muscle soreness.

Increased endurance capacity

Creatine supplementation improves work capacity in the body, which may allow women to perform more repetitions or high-intensity exercise before fatigue sets in.

Improved bone health

Recent studies have found that creatine supplementation may help increase the production of osteoblasts, cells that help build new bone, which may further contribute to better bone health.

What type of creatine is best for women?

At present, there is no specific type of creatine that is best for women.

Creatine monohydrate is the most widely used and studied form, proving to be safe and effective.

Ultimately, the best form of creatine for you will depend on your personal goals and how your body responds to different types of supplements.

Does creatine have a greater effect on women than on men?

Most studies show that the effects of creatine are similar between men and women in terms of improved athletic performance and increased muscle mass.

However, we can point out that the effects of creatine are greater in women:

1. Because they have less muscle mass and therefore saturate more.
2. Because they have less endogenous intracellular creatine concentration and saturation is more noticeable.

What is the recommended dose?

The recommended dose of creatine for women is similar to that for men, 3 grams per day.

For female athletes or competitors, it is possible to perform a planned loading phase depending on the competition in order to increase the ergogenic benefits.

In such a case, it is recommended to consult a nutritionist before starting any supplementation to determine the appropriate dose.

When is the best time to take it?

As a bulking supplement, continuous use is necessary to appreciate its effects. It can be taken at any time of the day.

If it is a training day, it can be taken with the post-workout shake as it will be a way to “avoid forgetfulness”. Otherwise, it can be taken with or without a meal (choose whichever is easier to take, e.g. with breakfast).

Taking creatine supplements post-workout helps replenish energy levels and improve muscle recovery in women’s bodies.

Creatine does not require carbohydrates for absorption, so it can be taken directly with water.

Can creatine make women gain weight?

The short answer is yes.

But before alarm bells go off, we should point out that this weight gain – never fat – will be due to intracellular water.

This weight gain does not have a negative impact on aesthetics as the water is not subcutaneous.

But we are talking about a gain of 500-1000g, and that can be compensated through the increased intensity and duration of training that creatine supplementation can achieve.

It can also contribute to weight gain due to increased muscle mass.

Is it safe for women to take creatine?

Yes, creatine is safe for women.

Most studies have shown that creatine supplementation in women is safe and well tolerated, with few or no side effects.

There is no evidence that creatine affects the menstrual cycle in women and there are no health risks associated with taking creatine at recommended doses. There is also no evidence that creatine affects pregnancy or breastfeeding (however, in these cases, prior consultation with a doctor is recommended).

Bibliographic sources

• Effects of creatine supplementation on strength, power, and muscular endurance in resistance-trained women: https://journals.lww.com/nsca-jscr/Fulltext/2019/06000/Effects_of_Creatine_Supplementation_on_Strength,.2.aspx
• The effect of creatine supplementation on muscle strength and body composition in older women: https://link.springer.com/article/10.1007/s00421-016-3443-4
• Effects of creatine supplementation on physical performance in women during congestive heart failure: https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0162-2
• Creatine supplementation augments the increase in satellite cell and myonuclei number in human skeletal muscle induced by strength training: https://www.tandfonline.com/doi/abs/10.1080/17461391.2018.1506809
• International Society of Sports Nutrition (ISSN): https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0173-z