A creatine monohydrate supplement is considered one of the safest nutrition supplements. It has minimal side effects, and studies show it’s one of the best workout supplements.

Yet I often have women say they aren’t sure if creatine is for them. Some common concerns involve if they will gain too much muscle or this was a product made just for men.

I know a lot of women who take creatine, and it has had great results for them. Let’s discuss how creatine can fit your fitness goals.

Can Women Take Creatine?

Creatine-Monohydrate

Yes, women can take creatine. It’s not only for the boys club. It’s one of the safest workout supplements and is highly researched for its effectiveness.

Even though most sports nutrition companies put Hulk-sized men in their marketing, it doesn’t mean that you will look that way.

It takes a combination of proper nutrition and intense strength training to see that kind of increased muscle mass.

If you are looking to build lean muscle and look toned, then creatine can assist you in reaching those physical goals.

What Are The Benefits of Creatine For Women?

There are numerous benefits of creatine for women. Most supplement studies have included men in their research, and it’s hard to find research exclusively about women.

Here is a shortlist of some of the benefits of taking a creatine supplement.

Increases Energy

woman lifting

The first benefit is energy because it makes the most significant impact.

Creatine can help your body by creating more ATP energy.

It’s what fuels your muscle and gives you momentum for your exercise.

Your body naturally produces creatine, which turns into ATP energy. When you take a supplement, then you give yourself more power.

Increases Muscle Size

Creatine helps you gain muscle. It affects proteins that form muscle fibers and increases hormones that aid in muscle size.

It is a useful tool to support you if you are looking to mass build.[1]

Men love this benefit, but I know some women who are wary of creatine because they don’t want to mass-build.

Taking creatine alone won’t give you muscle gains. You need to put in the work with your exercise and align it with a proper diet. You can get different results based on your training and food intake.

Improves Strength

It doesn’t matter if you’re an experienced athlete or this is your first time in a gym. Creatine can help with your strength [1].

Creatine has direct impacts on your ATP levels, which means you can experience improvements with high-intensity workouts.

It’s not a quick fix to your strength training, but it will get you down the right path.

May Reduce Fatigue

If you’re struggling to get through your day, creatine could assist with that problem. Studies show that those taking creatine were less likely to experience fatigue [2].

The vigor from creatine seems to affect your whole day. Although it’s not the primary reason why people supplement with creatine, it certainly offsets tiring workouts.

How Much Creatine Should A Woman Take?

Woman having Creatine

The recommendation for creatine supplementation is 3-5 grams per day. If you are looking for an exact amount, then multiply 14mg for every pound you weigh.

(Loading) can prime your muscles to increase the amount of creatine that they ‘hold
- Autumn Bates, Clinical Nutritionist

That’s just the daily recommended dosage. If you are looking to load creatine for faster results, then the amount is much higher. (I’ll discuss the potential health benefits of loading first in a bit).

Related Article: Creatine Water Intake

When Should Creatine Be Taken?

To take creatine before or after a workout? That is the question.

The research found split results on the answer. It suggests that it doesn’t matter if it’s before or after your workout, but it matters how close to your training session that you are taking creatine [3].

Related Post: Does Creatine Expire?

Do You Need to “Load” Creatine?

You don’t need to load creatine, but if you want to see results faster, then it’s something to consider.

Loading simply means taking an excessive amount of creatine monohydrate for about one week. You consume 20 grams per day but split up into four servings of 5 grams.

The theory is that it will boost creatine in your muscles, which will help you gain the benefits faster.

If you decide to skip the loading phase, the research found that it’s still possible to maximize creatine stores in your body. It will take a few weeks longer [4].

How Long Should Creatine Be Used?

Creatine and woman

Creatine supplements are relatively safe for long-term use at the right dosage. One study monitored it for five years and didn’t note any adverse effects [5].

Many women taking creatine also opt to “cycle off” creatine and give their body a break from it. You use creatine daily for 2-3 months and then stop for two weeks.

Supposedly this can help prevent your body from becoming dependant on it. I couldn’t find any research to back-up this idea, though.

Will Creatine Make Women Bulk Up?

Creatine will only make women bulk up if they correctly work to increase their muscle mass.

I’ve heard from women a couple of times that their concern with a creatine supplement is that it will give them more muscles. A creatine supplement can make a woman look like they have bigger muscles because of water retention.

So it doesn’t directly cause you to get real and large muscles. You’ll need to do a lot of strength training and have a specific mass-building diet. Creatine will help achieve those muscle goals in the long run.

Will Creatine Make Women Gain Weight?

There is a potential for creatine to make women gain weight. The good news is that weight gain is not caused by fat.

Creatine supplementation leads to your muscles storing water in their cells. It does make your body look bigger, and the water retention does lead to a heavier weight.

It’s an ideal look for bodybuilders but not for those wanting to look lean or endurance athletes. You need to consider your training goals to determine if creatine is recommended for workouts.

Can Creatine Help Women Lose Weight?

loosing weight

Creatine won’t directly help with losing weight. It can only indirectly help by causing an energy boost, which would lead to more power in your workouts.

Resistance training will create muscle growth, and more muscles mean that you can burn calories faster.

But as I mentioned earlier, creatine will make your body retain water. It will add 1-3 pounds on the scale.

If you are looking to lose weight, then it’s best to talk to a health professional about a proper diet and exercise program.

Conclusion

Now you know creatine can support women’s fitness. The benefits of more power, more muscle, and less fatigue are what a lot of women need to get to the next level.

It can help you bulk up or get toned. It all depends on your exercise and your diet. You’re still fully in control of how your body looks.

The biggest problem may be water retention. If you are looking to lose weight, that extra couple of pounds might not be worth the trade-off of more power in your fitness.

Overall, I think you get more out of creatine than you do without it.

References:

  1. https://www.ncbi.nlm.nih.gov/pubmed/11581551
  2. https://www.ncbi.nlm.nih.gov/pubmed/18053002
  3. https://www.ncbi.nlm.nih.gov/pubmed/25993883
  4. https://www.ncbi.nlm.nih.gov/pubmed/8828669
  5. https://www.ncbi.nlm.nih.gov/pubmed/10999421

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