Creatine For Women: Fitness Trainer’s 1-Year Review
Creatine is one of the most researched supplements on the market; proven to improve bone density, muscle mass and cognition function. After several registered dietitians recommended it to me, I decided to take creatine monohydrate for a full year. Here’s an honest look into my experience and results.
Creatine is best known for boosting athletic performance, but I was most interested in the research promoting its benefits of improved muscle recovery and enhanced cognitive function.
As a busy mom of three littles and an online entrepreneur, I’ve been struggling with fatigue and recovering from my strength and conditioning workouts.
I prioritize electrolytes, a high protein diet, and sleep. But creatine came highly recommended to me by several dietitians, including The Real Food Dietitians, who have a full post on what creatine is and its benefits.
After incorporating five grams of creatine into my daily routine for a year, it’s officially a staple in my routine. I have personally noticed more energy during my workouts, better quality of sleep, improved mood and cognitive function, and faster muscle recovery.
Additionally, taking creatine daily has helped me build lean muscle, particularly in my upper body, and has made my workouts feel more powerful and explosive.
What Is Creatine Monohydrate?
Creatine is a natural compound produced in your body from amino acids, the building blocks of protein. Creatine monohydrate is the safest and most well-studied supplement. Taking creatine provides your body with extra fuel to build muscle, and increase strength and power. Also, reducing muscle fatigue and enhancing your recovery.
Creatine’s Key Benefits:
- Shorter recovery time after workouts
- Improves mood and cognitive function
- Builds lean muscle
- Promote healthy muscle aging
- Better quality sleep
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Is Creatine For Women Worth It?
Yes! I’ve personally found that adding creatine into my routine has helped improve my recovery time, brain fog, athletic performance and overall energy levels.
My biggest hesitation, and the reason most women don’t take creatine, is the initial bloating or water retention it can have. Personally, I did experience this around week two. I would say that I put on around five pounds of additional “water weight” during weeks two through four on creatine. However, around week five my weight seemed to level out back to normal.
The dietitians I talked to also recommended taking five grams daily rather than following a “loading phase” protocol to minimize bloating and I think that worked well.
Pros of Creatine
- Safety and Efficacy. It is one of the longest-studied supplements for being safe and effective.
- Improves Exercise Performance. Creatine enhances ATP production, boosting energy levels and improving performance during resistance training and high-intensity workouts.
- Increases Lean Muscle Mass. By promoting muscle growth and maintenance, creatine helps increase lean muscle mass, which is beneficial for achieving a toned physique.
- Improves Brain Health. Supports cognitive functions such as memory and learning, enhancing overall brain health and mental sharpness.
- Versatile. Suitable for various fitness goals, whether you’re aiming to lose weight, gain muscle, or simply improve overall health.
Cons or Side Effects of Creatine
- Water Retention. You may experience temporary water retention, which can be mistaken for weight gain. This usually subsides with regular use, for me that was around week four or five of taking creatine.
- Digestive Issues. In rare cases, creatine can cause digestive discomfort. Starting with a lower dose and gradually increasing can mitigate this.
- Quality Matters. The effectiveness of creatine supplements can vary. It’s essential to choose high-quality, pure creatine monohydrate to avoid contaminants and ensure optimal results.
How to take Creatine?
Creatine monohydrate comes in a powder or capsule form. You can drink it by mixing the powder with water, electrolytes or juice. Timing isn’t crucial but being consistent is — take it when it’s convenient for you.
There are two dosing strategies for taking creatine:
- Creatine Loading: This approach involves taking 20–25 grams divided into 4–5 equal doses daily for 5–7 days. After the loading phase, you switch to a maintenance dose of 3–5 grams per day to sustain your muscle stores of creatine.
- Standard Maintenance: Skip the loading phase and start with the maintenance dose of 3–5 grams daily right away. 💜 NML preferred method.
I personally followed the standard maintenance to stay consistent and minimize the water retention. That said, I did experience the additional water retention and bloating around week two, but not severe. Following the standard dosage of 5 grams daily, rather than loading it helped level out the water retention around week four.
Both methods are equally effective, though the loading protocol allows you to experience the benefits of creatine about four times faster.
Creatine for Women FAQs
What Is The Difference Between Creatine And Creatine Monohydrate?
Creatine is a compound naturally found in muscles and produced in small amounts by the body, playing a key role in energy production during high-intensity exercise. Creatine monohydrate is the most researched form of creatine that is proven to work due to its stability, affordability, and extensive research supporting its benefits.
How Much Creatine Should I Take?
Creatine monohydrate should be taken daily at a recommended dosage of 3-5 grams. It is recommended to take 5 grams daily rather than following a “loading phase” protocol to minimize bloating.
When Is The Best Time To Take Creatine?
In order for creatine to work it requires consistency of taking it daily, that said there is no right or wrong time to consume it. You can take it right when you wake up, before or during your workout, or at night. Personally I take 5g of creatine daily during my workout in water with half a pack of LMNT electrolytes.
Is It Safe To Take Creatine When Pregnant Or Breastfeeding?
I don’t recommend taking a creatine supplement while pregnant or breastfeeding. According to the National Library of Medicine, creatine is converted into creatinine in both the mother’s and infant’s bodies, and may increase the infant’s serum creatinine. This could potentially impact the infant’s kidney function. Until more research is available, avoid creatine supplementation unless it is prescribed by a healthcare professional.
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6 comments
Last question:
Do you still take it on your rest days? or active rest days?
Yes, I take 5g every single day – regardless of whether or not I am working out. The best way to see results with any supplement is to take it consistently! -Lindsey
Currently taking preworkout, would you recommend still taking creatine during the workout with the preworkout in my system? Just want to enhance the efficacy of both supplements.
Hi Samantha! Yes, you could take these two together. I personally don’t take pre workout, but I do mix creatine and electrolytes together and sip on that during my workout. Mixing pre workout and creatine would be similar. -Lindsey
Hi,
I always reading your articles about supplements, and I know you belief in them. I am 67 years old and currently doing your 4-30-10 workout. Would you be so kind and tell me what kind of supplements you are taking, how much, and at what times. It would really help me to get a starting point.
Thank you
Karin
Hi Karin! You can find my full supplement routine (broken down by what I take in the morning vs. what I take at night) in this post: https://www.nourishmovelove.com/best-supplements-for-women/
Amounts will vary by person – please consult the serving recommendations on each supplement. -Lindsey