Creatine and women - a sensible combination?

Creatine is one of the most popular supplements for enhancing athletic performance. It’s often associated with images of muscular men, as it’s mostly used by men. This is supported by a 2014 study conducted by the National Collegiate Athletic Association (NCAA), which investigated creatine use among university athletes. What were the results? Around 11–29% of men reported using the supplement, depending on the sport. Among women, however, the percentage was significantly lower, with only 0.2–3.8% using creatine. In this blog post, we explain why creatine supplementation can also benefit women.

How does creatine work?

Creatine is a protein compound primarily found in red meat and seafood. Our bodies also produce creatine naturally and store it in the muscles. It supports muscle contraction and boosts performance during short, intense sprints — making it a powerful aid for muscle growth.

The science behind it: Creatine is part of creatine phosphate, which, along with ATP, serves as an energy reserve in muscle cells. Creatine phosphate plays a crucial role in the resynthesis of ATP during short bursts of high-intensity effort. Supplementing with creatine increases this resynthesis process, enhancing physical performance during high-intensity exercise and helping to reduce fatigue.

Why women benefit from creatine

Women often pursue the same training goals as men: strength, power, and improved performance. Therefore, creatine offers numerous benefits to help them reach those goals. However, fear of weight gain is often a barrier for women considering creatine use.

Here’s what happens in the body and why the potential weight gain can actually be a good thing.

In a study where a group of women supplemented with creatine for five weeks, the athletes had a lower body fat percentage compared to the placebo group. Additionally, since creatine is stored in the muscles, it causes the muscles to retain water, which increases muscle volume. This leads to a 1–2% increase in body weight due to water being drawn into the muscles. While the scale may go up, the result is a more sculpted physique — for example, a firmer butt. You can learn more about weight gain from creatine here.

The same study also showed that both the creatine and placebo groups improved their bench press strength, but the creatine group saw greater improvements. In another shorter study, strength increases were observed after less than one week — particularly in the mid-thigh. However, changes in body fat percentage and thigh circumference had not yet occurred during this short time.

Creatine isn't just for young (strength) athletes. Starting as early as age 30, people can lose up to 1% of muscle mass per year. This natural process accelerates with age, especially without physical activity. Research has shown that creatine can significantly slow down muscle protein breakdown. Additionally, it supports bone mineral density, which is especially important as bone loss increases with age. In one study, participants who took 0.1 g of creatine per kg of body weight daily for a year — combined with strength training and protein intake — showed improvements in both muscle and bone health.

Creatine during pregnancy

Ongoing research suggests that creatine supplementation during pregnancy may support fetal growth, development, and overall health. The baby depends on an adequate supply of creatine throughout pregnancy. However, creatine metabolism changes during this time, which increases the mother’s creatine needs. While findings are promising, long-term studies are still lacking. If you're considering creatine during pregnancy, always consult your doctor first.

Safety information

You don’t need to be afraid of creatine! It is one of the most well-researched supplements, and numerous studies confirm its effectiveness and safety. Still, correct use is important. You can find detailed instructions on our Creatine Monohydrate (Creapure®) Powder and Creatine Monohydrate (Creapure®) Capsules.