Let me guess: when you hear "creatine," you picture a 220-pound guy chugging chalky water in a gym parking lot. I get it. Creatine has a branding problem. But it's also the most researched sports supplement in history — with over 500 peer-reviewed studies — and the evidence says it works just as well for women.
What Creatine Actually Does
Creatine helps your muscles regenerate ATP — the energy currency your body uses for short, intense efforts like lifting, sprinting, and jumping. More available ATP means you can squeeze out an extra rep or two, which means more total training volume, which means more progress over time.
Women supplementing with creatine monohydrate (3-5g daily) showed a 10-25% greater increase in strength compared to placebo groups across multiple studies, with additional benefits for bone density and cognitive function.
Smith-Ryan et al., Nutrients, 2021
Busting the Myths
How to Start
Buy creatine monohydrate
Skip the fancy forms (HCL, buffered, etc.). Plain monohydrate from a reputable brand is all you need. It should cost $15-20 for a 2-month supply.
Take 3-5g daily
Mix it in water, coffee, or a smoothie. Timing doesn't matter — just be consistent. Many people add it to their morning routine.
Skip the loading phase
Some protocols suggest 20g/day for a week. It works but often causes GI discomfort. Just take your 3-5g daily and you'll be fully saturated in 3-4 weeks.
Give it 4-6 weeks
Creatine is not a pre-workout. You won't feel a sudden rush. The benefits accumulate over weeks as your muscle creatine stores increase.
- ✓Creatine is the most researched supplement in sports science — it works
- ✓3-5g of creatine monohydrate daily is all you need
- ✓It won't make you bulky or visibly bloated
- ✓Benefits include strength gains, bone health, and cognitive function
- ✓It's safe, cheap, and effective for women of all training levels