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Creatine for Women

There is a lot of misconception when it comes to creatine, especially for women. When we think of creatine, we often associate it with gym bros, heavy lifters, and those looking to "bulk up." However, that's not the case. There are many benefits for women to add creatine to their exercise regime. When it comes to increasing muscle, creatine is the single and most beneficial supplement. Below is everything you need to know about why supplementing with creatine may be the right choice for you.

What is creatine?

At its core, creatine is an amino acid found mainly in our muscle mass and brain. Naturally, creatine can be found in everyday foods such as red meat and seafood. Our body's liver and kidneys as well produce small amounts of creatine.

How does creatine work?

Our body stores creatine as a phosphocreatine in our muscles and uses it to produce adenosine triphosphate (ATP), ATP is our body's source of energy. The high-energy molecule powers our movements and, in this case, powers our high-intensity workouts. Creatine allows you to go the extra mile during your workout. With creatine, you can work harder and feel less tired after your intense workout.

The Benefits of Creatine for Women

  1. Increase energy throughout training sessions
  2. Creatine allows you to sustain higher energy throughout your workout. Increased energy and less fatigue can help you break through your training plateaus and get results. In addition, it also helps your body with recovery by restoring optimal levels of creatine in your body to regulate temperature and prevent injury In particular, vegetarians and vegans who supplement with creatine can even see a more significant impact on their energy levels since many natural food sources of creatine contain animal products.
  3. Increase lean muscle mass
  4. Creatine can help women to build strong lean muscle mass without the worry of bulking up. A study conducted by the Journal of Applied Physiology found that women who supplement with creatine saw a long  increase muscle strength 20 to 25% more during resistance training. Furthermore, another study showed a notable increase in lower body strength for women taking creatine without bulking.
  5. Reduce body fat
  6. Not only does creatine help build muscle, but it also helps reduce body fat. A study done with female athletes shows that those athletes who supplemented with creatine were stronger and had a notable decrease in body fat percentage after five weeks of supplementing with creatine

Additional Benefits of Creatine:

In addition to assisting in performance and muscle growth, creatine has unique benefits for women over 50. Studies show that creatine can help support muscle mass and healthy bones. For example, a study found in Medicine & Science in Sports & Exercise noted that a group of postmenopausal women given creatine and asked to participate in resistance training showed improved physical function and quality of life.

The Stigma Behind Creatine:

Finley Funsten, Nutritionist and Director of Culture & Experience at Madabolic, breaks down the misconceptions about Creatine and why she recommends it for females.


Creatine is one of the most heavily researched and validated supplements out there. It’s both safe and effective. It’s NOT a steroid, it’s NOT a banned substance, it will NOT make you bulky, and it’s most CERTAINLY NOT just for men.

One of the biggest hang-ups I hear – specifically from women – regarding creatine is its threat of “bloating and fat gain.” Here’s the deal. Creatine has the ability to store water and hydrate your muscle cells. When muscle cells are hydrated, they can look bigger. Too often, this increase in intracellular water weight on the scale is erroneously confused as “fat gain” (it’s not). But what ALSO happens when our muscle cells are hydrated is an increase in protein synthesis. This is a good thing and helps support acceleration in muscle growth.

Anyone – women included – who is active and regularly strength trains can benefit from consistently supplementing with creatine in increments of 3-5mg per day, as it:

  • Enables you to train at higher intensities
  • Increases ATP (energy) stores
  • Supports cognitive function/brain health
  • Improves bone mineral density
  • Improves glucose metabolism
  • Accelerates recovery
  • Optimizes strength and muscle gain

When and how to take creatine:

There is no conclusive information on when is the best time to take creatine. However, researchers agree that creatine should be taken on the same day of the workout for optimal results. The key is consistency. It is important to supplement with creatine for 6 to 10 weeks before you will see the full results.
Creatine is best for athletes participating in HIIT workouts, resistance training, short sprints, and weight lifting.

Where to find Creatine in SFH:

We have two great options for adding creatine into your supplement routine.

STRONG contains 5g creatine and can be added to your favorite SFH protein shake and is supported by L-Glutamine, Beef Isolate, and Bovine Serum Albumin for an easy way to increase muscle mass while staying lean.
RECOVER is an all-in-one solution with 19 grams whey protein concentrate, 2.5 grams of creatine, and additional supplementation for joint health, heart health, and energy support.