The benefits of creatine for women

Creatine is the one of most researched and most effective supplements on the market. Unfortunately it has an image problem. It has attached itself to meathead body builder types, and many women think they’re going to look like Arnie if they take it. One of my client’s husband actually told her that. This is a shame, since creatine is a brilliant supplement. In fact, if I could only take one supplement for the rest of my life, I’d choose creatine and many nutrition coaches say the same. So why the hype?

What is Creatine?

Creatine is a naturally occurring compound found in small amounts in certain foods, such as meat and fish, and is also produced by the body. It is most commonly used as a dietary supplement to help improve athletic performance and increase muscle strength and power but outside of pushing the limits creatine has many benefits and many of those pertain specifically to women.

Benefits

Helps build lean muscle

One of the main benefits of creatine for women is that it can help to increase muscle mass. This is especially important for women who are looking to tone their bodies and build lean muscle. Creatine has been shown to increase the amount of water in muscle cells, which can lead to an increase in muscle size and strength. It’s also one of the reasons women are afraid of taking creatine. Water retention adds weight to the scale and herein lies the problem of focusing only on scale weight as a metric of body composition. A little intramuscular water around the muscle is exactly what you need to grow your muscle, and more muscle equals less fat, and the body composition you’re actually striving for.

Creatine usually only adds around half a pound to a pound of water weight on the scale, and for some not at all. It’s something to embrace! Scale weight is not a measurement of body fat % or your worth so don’t put all of your chips there laydeeeez.

Supports recovery, endurance and energy

Creatine helps to increase the body's ability to produce energy, which can help to improve endurance during exercise. It can also help to reduce muscle soreness and fatigue after exercise, which can help to speed up recovery time. Who doesn’t need that? Busy mum’s don’t need it, they’re never tired, career driven women don’t need it either, they never need more energy. Note the sarcasm, I’m British, it’s my second nature.

Increases bone density

Studies have shown that creatine can increase bone mineral density in women, which can help to reduce the risk of osteoporosis and other bone-related conditions. This is particularly important for women as they are at a higher risk of developing osteoporosis than men.

Improves cognitive function

Studies have shown that creatine can increase brain function and improve memory and concentration. Yes, not only does it help your body, it helps your brain.

Women are more at risk of Alzheimer’s than men and there is some evidence creatine might help reduce that risk.

Finally, creatine is considered safe for use by women. When used as directed, creatine has been shown to be safe and effective. The only people who shouldn’t take it are those with a kidney or liver condition, and those who are breastfeeding.

In conclusion, creatine is a dietary supplement that can offer a variety of benefits for women. It can help to increase muscle mass, improve endurance and recovery, improve bone health, cognitive function and considered safe when used as directed. If you’re not taking it, you should be!

It is important to consult with a healthcare professional before starting any new supplement regimen.