Creatine Supplementation for Women

Supplements August 06, 2024
Creatine Supplementation for Women

Creatine, a naturally occurring compound in the human body which carries out a critical role in energy production, particularly during high-intensity, short-duration exercise. 

It’s produced daily in organs such as the liver, from particular amino acids that we consume from the protein we eat (meat, seafood, milk) in our daily diet. Since there is an ongoing turnover of creatine in the human body, this means we must aso replace this on a daily basis.

So although we could get the needed amount of creatine per day (3-5g) from foods, you would have to consume a LOT to boost your creatine stores. To give you an idea, a 1kg serving of steak could provide you with 5 grams.

This is where supplements can come in handy. And creatine in supplement form is arguably the most researched supplement of all time and has stood the test of time, because it works. 

Although much of the research has traditionally focused on male populations, increasing evidence suggests that women can also gain significant health and fitness benefits from creatine supplementation. 

So let’s dive into just some of the benefits of creatine for women:

1. Physical Performance

Creatine supplementation has been found to enhance physical performance, particularly in high-intensity, short-duration activities like sprints or weightlifting. Women who use creatine have been shown to benefit from significant improvements in strength and power. This increase in performance can stretch across a diverse range of sports and exercises, contributing positively to overall physical capacity. [1]  

2. Lean Tissue

The ability of creatine to help in the increase in lean tissue is another notable benefit. By enhancing the body's capacity for rapid energy production, creatine facilitates more intense and effective workouts. This increase in lean tissue is particularly beneficial to women, as it can lead to a higher resting metabolic rate. Successively, this outcome supports fat loss and helps improvements in body composition. [2] 

3. Bone Health

Creatine has shown potential in improving bone mineral density. This characteristic is especially important to women, who are at a greater risk of developing osteoporosis with age. The use of creatine may contribute to stronger bones, which reduces the risk of osteoporosis and associated bone health issues. [3] 

4. Cognitive Health

Did you know that creatine has cognitive benefits? Research has shown that supplementation with creatine can enhance memory and mental performance! These cognitive improvements are beneficial for women of all ages, supporting brain health and function. [4] 

Through these varied benefits, creatine supplementation emerges as a multifaceted aid that can enhance both physical and cognitive well-being in women.

Concerns About Creatine Use in Women and Debunking the Concerns

Women often express concerns regarding creatine supplementation, including the fear of weight gain, water retention, and potential renal damage.

Weight Gain and Water Retention

The initial increase in body weight often associated with creatine supplementation is normally due to water retention in the muscles, not fat gain. This effect can be misconstrued as unwanted weight gain. whereas it actually represents an increase in muscle hydration and total lean tissue, which is also a positive outcome for strength and muscle development rather than fat accumulation. [5] 

Kidney Damage 

Concerns about kidney damage from creatine supplementation are common. The misconception that creatine supplementation could harm the kidneys has been refuted by numerous studies indicating that short- and long-term creatine use does not impair kidney function in healthy individuals. [6] 

So to summarise

Creatine supplementation offers numerous benefits for women, including improved strength, increased muscle mass, potential bone health improvements, and cognitive enhancements. The concerns related to weight gain and renal damage are largely based on misconceptions and can be addressed through understanding and education. 

By considering the benefits from scientific based evidence, and addressing the common concerns associated with creatine use in women, it is clear that creatine can be a valuable addition to the nutritional routines of women looking for improvements in their physical and cognitive health and athletic performance. With proper guidance and responsible use, the potential advantages of creatine supplementation can be fully realised while minimising any perceived risks.

So how much to take, how often and when?

Creatine can be used daily for both men and women, with servings providing anywhere between 3-6 grams typically on average.

Usually, creatine can be taken at any time of the day, including pre or post workout. Many gym goers find it easier to mix their creatine with their whey protein powder to whip up a delicious shake, especially if their creatine supplement is unflavoured.

If your creatine supplement is a complex combined with other ingredients, such as if it contains beta-alanine and taurine, then you may prefer to take this pre-workout since beta-alanine is known to help prolong muscular endurance which is beneficial for exercise.

Leading Creatine Supplements

At DY Nutrition, we have two, high-quality, easily absorbable creatine supplements: The Creatine Complex and Creatine Monohydrate.

The Creatine is our ultimate creatine complex which packs 6 grams of creatine monohydrate for all above mentioned benefits and that’s not all! It also contains beta-alanine, taurine and our vitamin B complex which makes this ideal for pre-workout since it’ll help in reducing fatigue whilst complementing the powerful effects of creatine monohydrate.

And our Creatine Monohydrate contains a whopping 5 grams of pure creatine monohydrate which’ll help to increase performance and strength as well as the cognitive benefits too. Plus it’s unflavoured so it’s perfect to add to your post-workout protein shake or even your pre-workout shake! 

So if it’s just creatine monohydrate (the most popular form) you’re after then our Creatine is the perfect choice. But if you’re after something to use as a pre-workout, then The Creatine is a solid option.

References

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  1. Lanhers, C., Pereira, B., Naughton, G., Trousselard, M., Lesage, F., & Dutheil, F. (2016). Creatine Supplementation and Upper Limb Strength Performance: A Systematic Review and Meta-Analysis. Sports Medicine, 47, 163-173. https://doi.org/10.1007/s40279-016-0571-4.
  2. Santos, E., Araújo, R., Candow, D., Forbes, S., Guijo, J., Santana, C., Prado, W., & Botero, J. (2021). Efficacy of Creatine Supplementation Combined with Resistance Training on Muscle Strength and Muscle Mass in Older Females: A Systematic Review and Meta-Analysis. Nutrients, 13. https://doi.org/10.3390/nu13113757.
  3. Chilibeck, P., Candow, D., Landeryou, T., Kaviani, M., & Paus-Jenssen, L. (2015). Effects of Creatine and Resistance Training on Bone Health in Postmenopausal Women.. Medicine and science in sports and exercise, 47 8, 1587-95 . https://doi.org/10.1249/MSS.0000000000000571.
  4. Avgerinos, K., Spyrou, N., Bougioukas, K., & Kapogiannis, D. (2018). Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials. Experimental Gerontology, 108, 166 173. https://doi.org/10.1016/j.exger.2018.04.013.
  5. Kutz, M., & Gunter, M. (2003). Creatine Monohydrate Supplementation on Body Weight and Percent Body Fat. Journal of Strength and Conditioning Research, 17, 817–821. https://doi.org/10.1519/1533-4287(2003)017<0817:CMSOBW>2.0.CO;2. Saab, G., Marsh, G., Casselman, M., & Thompson, R. (2002). Changes in Human Muscle Transverse Relaxation Following Short‐Term Creatine Supplementation. Experimental Physiology, 87. https://doi.org/10.1113/eph8702382.
  6. Antonio, J., Candow, D., Forbes, S., Gualano, B., Jagim, A., Kreider, R., Rawson, E., Smith‐Ryan, A., VanDusseldorp, T., Willoughby, D., & Ziegenfuss, T. (2021). Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?. Journal of the International Society of Sports Nutrition, 18. https://doi.org/10.1186/s12970-021-00412-w.