SHOULD WOMEN TAKE CREATINE?

​Creatine has been shown to enhance strength, increase muscle mass, and improve exercise performance. There has also been an abundant amount of research indicating that creatine may also provide cognitive benefits. Many men who are serious about building a better physique use this supplement, but should women take creatine?

Regardless of sex, I'd argue that creatine has something to offer nearly everyone.  Yet even with hundreds of published studies praising creatine benefits, many women who train regularly don't take it. What stops women from using this highly effective supplement? 
 
Misconception #1
Most women think of creatine as a supplement you take only if you want to gain serious muscle or strength. Ask anyone who has tried to make big gains in the gym and they’ll tell you how difficult it is. If it was as easy as just adding creatine, well then progress would have been much quicker. Adding mass to your body comes from eating a lot and consistently lifting heavy weights.
 
Misconception #2
They’ve also heard that creatine causes water retention and weight gain. Creatine works by pulling water into the muscle cells, but not subcutaneously (under the skin). If there were no water retention effects, then it wouldn’t work in the first place. By pulling water into the muscle cell, creatine helps to increase the volume of the cell while also keeping it hydrated. This actually gives the muscles a full, rounder look.  
 
Misconception #3
Many women might think that creatine is some type of anabolic steroid. Afterall, we do see pictures of super jacked men and women sometimes promoting this supplement. These athletes might likely be using or have used some form of illegal steroid. Creatine is not considered a banned substance by any sport-governing body, so it won't make you fail a test if you compete at your sport. 
 
What is Creatine?
Creatine is formed of three amino acids: L-arginine, glycine, and L-methionine. It makes up about 1 percent of the total volume of blood. Around 95 percent of creatine in the human body is stored in skeletal muscle, and 5 percent is in the brain. It is transported through the blood and used by parts of the body that have high energy demands, such as skeletal muscle and the brain.
 
Sources and needs
A person needs between 1-3 grams of creatine per day. Around half of this comes from the diet, and the rest is synthesized by our bodies. Food sources include red meat and fish. You would have to consume a lot though to fill your daily requirement. One pound of raw beef or salmon provides 1-2 grams. This is why many people choose to supplement with creatine.
 
The effective dose for most people is 5 grams daily. Although we are beginning to see that 10 grams can be beneficial for cognitive benefits. It will be interesting to see the future research discussing creatine supplementation and mental performance.
 
There are a few forms of creatine but you want to get Monohydrate. This is the least expensive and most well studied. Don’t get duped by a supplement company selling something you don’t need. A tub should be about $20 and will last a few months. 
 
Some companies are adding creatine to their pre or post workout powders, but I prefer to buy it as a single ingredient. It is tasteless and mixes well with anything. I like to get my dose in a post workout protein shake.
 
What Creatine can do for you
Studies have shown that both untrained and resistance-trained women can significantly increase strength when they take creatine. Without getting too technical, supplementing with creatine allows for more creatine phosphate to be available to replenish muscle energy stores. When your body can provide energy more easily like this, you can train at higher intensities and with higher volume without fatiguing as quickly.
 
I have personally been using creatine for over 4 years now and believe it has helped produce great results. It’s not a magic powder though! There isn't a supplement on the market that will match consistency and hard work. In addition to my almost daily creatine usage, I eat a proper diet that is high in protein, hit the weights on a regular basis, and strive to get an adequate amount of sleep to optimize recovery.
 
If you have questions about creatine, dosing, or when or why to take it, hit me up in the comments section below.