Creatine has long been misunderstood, often brushed off as a “bulking” supplement only used by men and weightlifters. But the truth is, creatine is one of the most researched and effective supplements available, with benefits that go far beyond building muscle.
In this blog, we’re breaking down some common myths surrounding creatine, especially for women, and diving into the science that shows how it supports strength, recovery, and even cognitive health.
Myth: Creatine is Just for Bulking
Contrary to popular belief, creatine does not cause unwanted weight gain or bulky muscles, especially in women who have lower testosterone levels than men.
Creatine draws water into muscles cells, this is a good thing, it helps with performance and hydration at the muscular level.
Myth: It Causes Bloating
Creatine does not inherently cause bloating. Most people, especially women, taking standard doses experience no bloating at all.
Myth: Creatine is Only Useful for Resistance Training
Creatine enhances the body’s ability to produce energy during high-intensity activities. This benefit is relevant not only for weightlifting but also for activities such as running and pilates.
Research shows that creatine supplementation can lead to less muscle damage, inflammation, soreness and improve recovery from intense exercise.
Cognitive Benefits
Besides those benefits, studies have highlighted that creatine also helps with brain health, particularly for women experiencing hormonal fluctuations during stages such as pregnancy, postpartum, and menopause.
Myth: A Loading Phase is Necessary
People often talk of a loading phase – this is simply taking larger doses of creatine (20 grams per day) for the first few days then followed by a ‘maintenance phase’.
Daily doses of 3-5 grams of creatine are as effective as a loading phase for increasing intramuscular creatine stores. This means that if you prefer, you can skip the loading phase and still achieve the same benefits.
Myth: Creatine is Only Effective for Males
Research indicates that women may benefit more from creatine supplementation due to their lower baseline levels of creatine, which are typically 70-80% less than men’s levels. This means women’s bodies are more responsive to supplementation.
Myth: Creatine Causes Dehydration and Muscle Cramps
Studies have shown that creatine supplementation does not lead to dehydration or muscle cramping, debunking another common myth.
References:
1. Antonio, J., Candow, D. G., Forbes, S. C., Gualano, B., Jagim, A. R., Kreider, R. B., Rawson, E. S., Smith-Ryan, A. E., VanDusseldorp, T. A., Willoughby, D. S., & Ziegenfuss, T. N. (2021). Common questions and misconceptions about creatine supplementation: What does the scientific evidence really show? Journal of the International Society of Sports Nutrition, 18, Article 13. https://doi.org/10.1186/s12970-021-00412-w
2. Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., & Lopez, H. L. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14(1), 18. https://doi.org/10.1186/s12970-017-0173-z
3. Dolan, E., Swinton, P. A., Painelli, V. S., Stephens Hemingway, B., Mazzolani, B., Infante, S., ... & Gualano, B. (2021). A systematic risk assessment and meta-analysis on the use of oral creatine supplementation in females: Evidence-based recommendations for future research from the International Society of Sports Nutrition. Nutrients, 13(2), 447. https://doi.org/10.3390/nu13020447
