Creatine For Women: Breaking The Myths
If you’re a woman and you’ve ever wondered whether creatine is for you, you’re not alone. Every day, there’s a new TikTok trend telling us what we should and shouldn’t be taking for our health. Creatine, despite being one of the most researched and effective supplements, still gets overlooked by many women due to myths and misconceptions. The truth is creatine helps women move better, feel stronger, and recover faster, and it deserves a spot in your routine.
Let’s break down the myths and take a closer look at what the research really says about this powerhouse supplement.
Did you know that creatine is already hanging out in your body? Think of it as your body’s backup battery. Our bodies can create creatine from the foods we eat, but some foods also naturally contain the compound without requiring our bodies to produce it. But let’s be real, most of us don’t eat enough steak or salmon to fully top up our creatine stores. That’s where supplementation comes in.
Here’s the science: creatine turns into phosphocreatine, which helps recycle adenosine triphosphate (ATP)—the energy we burn during activity. When you’re working out to your favorite track, phosphocreatine jumps into action, rapidly producing ATP, giving us access to that extra burst of energy.
This is why creatine is a game-changer for faster recovery during exercise. It can help you recover between sprints, get that extra rep in during your workout, and even improve your mental focus under pressure, because your brain loves ATP too!
For years, creatine studies primarily focused on men. But now research has expanded to women, and the results are pretty impressive.
One of the first studies to include women found that female lacrosse players who took creatine gained more upper-body strength and lean mass than the placebo group.
Fast forward to a more recent study that also showed creatine’s positive effects on female futsal players' speed, leg strength and agility, all within seven days of taking the supplement. In another study of female soccer players, those who took creatine improved their jumping ability and sprint performance compared to the placebo group.
These findings are clear: creatine isn’t just for men. It provides benefits for women, whether you're training for a sport or just aiming to level up your fitness.
Here’s where things get interesting. Despite all the research supporting creatine, myths persist. And they’re the reason so many women may be hesitant to add creatine to their routine. Let’s set the record straight.
Myth 1: “Creatine Is Just For Hardcore Gym-Goers”
This is the most common misconception. But here’s the truth: creatine is for anyone who wants to support their energy, performance, and health.
Sure, it’s a favorite among athletes and the fitness community because it helps muscles recover and perform at their best. But studies show creatine isn’t just about hitting new personal bests. It’s also for people who want to stay strong and healthy in the long run.
A two-year controlled trial of creatine in women over 50 found that it improved bone geometry at the proximal femur (the upper thigh bone), which could help protect against hip fractures. Another study of older women who work out found that creatine improved lean mass and strength more than training alone. For these women, it’s not just about chasing PRs—it’s about staying strong and independent into later life.
So whether you’re an athlete, a casual runner, or someone who doesn’t want to get puffed out climbing stairs, creatine is for you.
Myth 2: “Creatine Will Make You Gain Weight”
For years, women were taught that the ideal body type was slender and petite, thanks to the supermodel era that shaped beauty standards. But now, strong is the new skinny, and it’s time to embrace that shift. Here’s the thing—creatine isn’t going to make you gain weight in the long term. Some people try it and see a small change on the scale and are quick to blame the supplement. In reality? It’s part of how it works.
Creatine pulls water into muscle cells. This is actually good for you! Better-hydrated muscle cells perform better. It’s not ‘water weight’ in the way you might know it. The increase is water inside your muscles, not bloat under your skin.
This small increase usually levels out quickly, and you might not even notice a change. So while creatine may add a few extra grams to the scale, your body is actually becoming more efficient.
If stepping on the scale feels discouraging, instead focus on how you feel and perform. Are you lifting more? Feeling stronger? Running faster? That’s what matters.
Myth 3: “Creatine Will Make You Bulky”
Building bulky muscles doesn’t happen by accident. It requires heavy training, a calorie surplus, and time. Creatine supports that process, but it doesn’t flip a “bulk” switch on its own. If you’re not training for bulk, creatine won’t force it.
But here’s the good news: if you’re trying to build muscle, creatine is one of the best tools you can use. It helps you train harder, recover quicker, and grow more efficiently. If you want to increase muscle, creatine is an ally. If you aren’t, it simply supports performance without adding unwanted size.
This part is refreshingly simple. The standard dose of 5 grams of creatine monohydrate daily works just as well for women as it does for men. Some studies show that starting with a “loading phase” of creatine (taking a higher dose for the first five days) can help speed up muscle saturation. A 2022 review on creatine and women’s health even pointed out that because women tend to have lower baseline creatine levels than men, they may benefit even more from this loading approach. But if that sounds like too much, don’t worry. A consistent 5 grams daily is all you need to get started.
Here are two of our favorite ways to take creatine:
Sports Research Creatine Monohydrate
Our Micronized Creatine Monohydrate is designed to be mixed into your drink of choice. Add it into your pre-workout shake or post-workout mocktail and you’re good to go.
Sports Research Creatine Monohydrate Capsules
Not into powders? We’ve got you covered. Our Creatine Monohydrate Capsules give you the same research-backed dose in an easy, portable format. No shaker required.
We know myths can be loud—but we want to be louder.
At Sports Research, we believe creatine deserves a place in your routine. Time and time again studies show that it helps you recover faster, train smarter, and keep your energy levels steady. Whether you’re training hard or just getting back into it, creatine is one of the simplest ways to support your body.*
We’ve done the research, we trust the science, and we’ve created products that make it easy for you to get started. Now all that’s left is for you to give it a try.
How Do I Start Creatine Cycling?
Good news—you don’t have to! Most people can just start with 5 grams a day and stay consistent—that’s enough to keep your muscles topped up. If you want to see results faster, you can do a “loading phase” for the first week (20 grams per day, split into 4 doses), then switch back to 5 grams daily.
Does Creatine Cause Brain Fog?
No brain fog here! In fact, research suggests the opposite. Because your brain relies on the same energy system as your muscles, creatine may actually support focus and mental clarity—especially when you’re tired or under stress.*
Can Creatine Cause Joint Pain?
There’s no evidence that creatine contributes to joint pain. What you may notice at first is a little extra water in your muscles, which is normal and even beneficial.
What Is the Creatine Maintenance Phase?
Once your muscles are saturated, all you need is 3 to 5 grams per day to maintain your levels. That’s called the maintenance phase. Keep it up daily, and creatine will continue to support your training, recovery, and overall energy.*
* These statements have not been evaluated by the Food and Drug Administration. Products are not intended to diagnose, treat, cure or prevent any disease.
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