Nothing in your cart

Uh oh! Your cart is empty 😢

One of these products might be what you're after...

No recent items

Why women shouldn't fear creatine

Why women shouldn't fear creatine

What does creatine do?

To better understand creatine we need to look a little closer at the muscle.

In order for a muscle to contract, the cellular fuel molecule adenosine triphosphate (ATP) must break off a phosphate group, leaving behind adenosine diphosphate (ADP). Your body can’t use ADP. Luckily, the ADP borrows a phosphate molecule from your body’s store of creatine phosphate (PCr) to form more ATP.

Supplementing with creatine allows for more creatine phosphate to be available to replenish ATP stores. When your body can replenish energy more easily like this, you can train at higher intensities and with higher volume without fatiguing as quickly (Branch, 2003).

Studies have shown that both untrained and resistance-trained women can significantly increase both upper-body and lower-body strength when supplementing with creatine. Additionally, a 2003 review study found that women have greater relative improvements in strength compared with men: 14.8 percent versus 5.5 percent (Brenner, Walberg Rankin and Sebolt, 2000).

Creatine has also been shown to benefit athletes outside of the weight room. It improved sprint and agility performance in elite soccer athletes preparing for the Olympics and decreased recovery time for cyclists (Cox, Mujika, Tumilty and Burke, 2002).

So, how much should we be taking? Let’s discuss dosage and loading.

How creatine can help women lift heavier at the gym
Studies reveal that creatine can help women significantly improve strength in both upper and lower body

The loading myth

Ever heard of creatine loading? Well, there’s a theory out there that creatine needs to be ‘loaded’ in order to be effective. This loading theory has lifters consuming 20 grams of creatine per day for 5-7 day.

Find out all about weight training for women in our detailed guide.

Although there’s nothing wrong with loading, it can cause water retention and in the long term, isn’t more effective than taking a regular dose of creatine each day. However, for those bulking, loading is a great option as water retention isn’t an issue and the creatine load can promote fast gains.

A low-dose protocol (3-5 grams daily), is highly effective for all kinds of athletes wanting to increase strength, power and endurance and it’s highly unlikely you’ll see any change in your weight or any unpleasant side effects.

Bulk Nutrients Creatine Monohyrate being spooned into a shaker
A daily 3-5g serve of creatine can benefit strength in all athletes

References:

  1. Branch, J., 2003. Effect of Creatine Supplementation on Body Composition and Performance: A Meta-analysis. International Journal of Sport Nutrition and Exercise Metabolism. [online] 13(2), pp.198-226. Available at: Effect of Creatine Supplementation on Body Composition and Performance: A Meta-analysis. International Journal of Sport Nutrition and Exercise Metabolism.
  2. Brenner, M., Walberg Rankin, J. And Sebolt, D., 2000. The Effect of Creatine Supplementation During Resistance Training in Women. The Journal of Strength and Conditioning Research. [online] 14(2), p.207. Available at: The Effect of Creatine Supplementation During Resistance Training in Women. The Journal of Strength and Conditioning Research.
  3. Cox, G., Mujika, I., Tumilty, D. and Burke, L., 2002. Acute Creatine Supplementation and Performance during a Field Test Simulating Match Play in Elite Female Soccer Players. International Journal of Sport Nutrition and Exercise Metabolism. [online] 12(1), pp.33-46. Available at: Acute Creatine Supplementation and Performance during a Field Test Simulating Match Play in Elite Female Soccer Players. International Journal of Sport Nutrition and Exercise Metabolism.

Featured Products

Bulk Nutrients' Creatine Monohydrate Powder offers great value and can help users gain strength and increase muscle volume
3560 reviews
$17.00 - $44.00
Bulk Nutrients' Pre Workout 101 certified to crush workouts offers sustained energy more focus and no crash
1687 reviews
$39.00
Bulk Nutrients' Pre Workout Non Stimulant powder the quiet achiever and great alternative when compared to high powered stim based pre workouts
340 reviews
$25.00
group of product images for proteins

Popular Posts from the Bulk Blog

With over 700 recipes and articles, the Bulk Nutrients Blog has something for everyone! Find a new workout, meet our ambassadors or take a deep dive into our products today.

Compare all Bulk Nutrients proteins

Popular Proteins

Popular Products

Popular Categories

About Bulk Nutrients

We're an Australian manufacturer and supplier of high quality sports supplements.

Operating since 2008, Bulk Nutrients has become one of the premier Australian brands to supply nutritional products to top level athletes, competitors and those on a journey to a healthier lifestyle.

Find out more about Bulk.

Contact Bulk Nutrients

One thing that sets Bulk Nutrients apart is that we love to talk to our customers!

Whether you need product advice, help with the website or need a change made to your order... call us on +61 3 6266 4725.

If you prefer email you can email us day or night at info@bulknutrients.com.au

For online chat, hit the 'Chat' button in the bottom right hand corner of your screen and you'll be connected to one of our lovely customer service team.

Or if you'd like to get in touch through our online contact form, that's cool too!

Follow us on Social Media

Bulk Nutrients on FacebookCheck out Bulk Nutrients' Instagram postsView Bulk Nutrients' TikTok contentView Bulk Nutrients' YouTube Channel

Resources

Information

We acknowledge the Traditional Owners of the land on which our organisation operates, the Melukerdee People of the South East Nation and pay our respects to Elders past, present, and emerging.

Bulk Nutrients is proudly
Australian owned and operated.

7 Crabtree Road, Grove, Tasmania, 7109.
ABN: 17 158 981 447

Terms & ConditionsSustainability StrategyPrivacy PolicyPayment InformationSitemap

All prices are in Australian dollars (AUD) and include GST unless otherwise stated.
All content copyright © Bulk Nutrients 2008 - 2024