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Here’s why women should consider adding creatine to their fitness routine
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By Edaein OConnell
17th Jan 2025
17th Jan 2025
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Have you heard that creatine isn't suitable for women in their health and fitness journey? Let’s set the record straight and debunk some of the most common myths surrounding this supplement.
For decades, creatine has been a staple in sports nutrition, widely praised for its ability to enhance athletic performance.
However, despite its proven benefits, creatine remains surrounded by misconceptions, particularly when it comes to women. Many assume creatine is a supplement designed solely for bodybuilders or athletes, but this couldn’t be further from the truth.
Through its Micronised Creatine Powder and scientifically backed research, Optimum Nutrition is actively working to dispel some of the myths surrounding the supplement.
Here we’ll tackle these misconceptions head-on and explore how creatine can support women in achieving their health and fitness goals. From enhancing strength to promoting lean muscle development, creatine is a versatile and effective supplement for women at all fitness levels.
Whether you’re training for a marathon or simply looking to stay active and strong, creatine can play a key role in helping you perform your best while feeling confident and empowered.
Breaking down the myths
Does creatine cause weight gain?
One of the most persistent myths about creatine is that it causes weight gain. While it’s true that creatine can lead to a short-term increase in body weight, this is due to water retention in the muscles, not fat gain. Creatine draws water into muscle cells, which supports energy production during workouts. Early research shows an increase in body water retention during the first week of creatine supplementation and a resulting increase in body weight of 1-2kg. However, longer-term supplementation studies (5-6 weeks) have shown no increase in total body water. In fact, alongside appropriate resistance training, 5-6 weeks of creatine supplementation has been shown to have no effect on body fat levels.
Is creatine a steroid?
This isn’t true. Creatine and anabolic steroids function in entirely different ways. Steroids mimic testosterone to artificially enhance muscle growth, often with harmful side effects. Creatine, on the other hand, is a naturally occurring compound in the body that aids in energy production. When supplemented, creatine boosts the availability of ATP (adenosine triphosphate), the primary energy source for high-intensity physical activity.
Does creatine damage the kidneys?
For healthy adults, creatine supplementation at the recommended dosage has not been shown to damage kidneys. Creatine is filtered through the kidneys and excreted as creatinine, a natural byproduct. While individuals with pre-existing kidney conditions should consult a healthcare provider, extensive research confirms that creatine is safe for most people.
Does creatine cause hair loss?
This myth originated from a single study suggesting that creatine might increase levels of dihydrotestosterone (DHT), a hormone linked to hair loss. However, no research has since replicated these findings, and there is no conclusive evidence connecting creatine to hair loss.
Is creatine only for men?
Perhaps the most pervasive misconception is that creatine is a ‘men’s supplement.’ In reality, creatine offers the same performance benefits to women as it does to men. With the right training program, women can experience increased strength, improved performance, and lean muscle development with creatine supplementation.
The benefits of creatine for women
Enhanced performance
Creatine is particularly beneficial for high-intensity, short-duration activities like weightlifting, sprinting, or HIIT workouts. By replenishing ATP levels, creatine helps you push harder, lift heavier, and recover faster.
Support for lean muscle development
Building lean muscle isn’t just about aesthetics – it’s about functionality, strength, and overall health. Creatine helps women preserve muscle mass, especially as they age, supporting long-term metabolic health and reducing the risk of sarcopenia (age-related muscle loss).
Increased strength
Creatine aids in building strength and reducing muscle damage after workouts, allowing for quicker recovery times. This is particularly valuable for women balancing busy schedules who need to maximise their fitness efforts.
How to use creatine
For most women, a daily dose of three to five grams of creatine monohydrate is ideal, which can be taken with a post-workout shake or any beverage. While optional, a loading phase of 20 grams per day split into four to five doses for five to seven days can quickly saturate muscles (ie 5g four times daily for seven days), after which you can transition to a maintenance dose of three to five grams daily. Since creatine draws water into muscles, staying hydrated is important to avoid discomfort or cramping. For best results, consistency is key, so be sure to take creatine daily, even on rest days.
So, creatine is not just for bodybuilders or elite athletes – it’s for anyone looking to optimise their physical and mental performance. Using it as part of your regimen means you can unlock your full potential, redefine what’s possible, and embrace a healthier, stronger, and more confident you.
Optimum Nutrition believes that everyone is capable of achieving the extraordinary and that there is more to be unlocked in all of us. A new year with new goals, Optimum Nutrition wants to help you start 2025 with a clear understanding of sports nutrition. Let’s bust the myths and explore how our supplements can support your health and fitness journey so that you can #unlockmoreyou.
Try it now at www.optimumnutrition.com.