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Creatine Monohydrate is a wonderful, safe, and well understood supplement. However, the funny thing is that it has always been heavily marketed as a supplement for men. Today, I'd like to take a deep dive into the benefits creatine can have for women, and how to implement it correctly.
Society throughout history has frowned upon women looking "bulky," so any supplement marketed to making you build muscle is normally ignored by women. As a personal trainer for 10 years, I have met dozens of women who have told me they don't want to drink protein shakes because it will make them look bulky. Normally, I keep a pillow in the gym to scream into when I hear this. Kidding. (kinda)
Although I understand where this fear stems from, it is time for a new era where we can encourage women to lift heavy, take creatine, and drink their protein shakes. Most women who do have that bulky look attain it very intentionally, with decades of intense workouts, a perfectly curated diet, and sometimes, supplements that we'll just say you can't buy at GNC. All of that to say, looking overly bulky doesn't happen on accident (although I wish that were the case!)
Creatine is a well-researched supplement, but its unique benefits for women are often overlooked. A recent review highlights that women naturally have lower creatine stores than men, making supplementation particularly important during hormonally dynamic life stages like menstruation, pregnancy, postpartum, and menopause.
Pre-menopausal women can experience improved strength and exercise performance with creatine, while post-menopausal women may see gains in muscle size, function, and bone health, especially when combined with resistance training. Additionally, creatine has been shown to support brain energy levels, offering potential benefits for mood and cognition. (1)
Funny, I always thought creatine was just a way to get more jacked! But apparently, it carries a host of other benefits, and could be even more beneficial for women than it is for men. What is very interesting is the recent discoveries on the relationship between creatine and cognitive function. Another study (2) suggests that creatine might be beneficial for memory, attention time, and processing speed. I'll take some of that!
It turns out that while creatine is marketed more towards men, it might actually have more benefits for women when it comes to menstrual cycles, as well as pre and post menopausal symptoms. Who knew! Forward this blog post to your mom so she can order her creatine today! And hey, if you're in Valrico, and looking to start working out in combination with your new supplement stack, why don't you check out Heroes Fitness? Your first session is free! I'll see you in the gym.
Connor Blackmon
Founder of Heroes Fitness
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