What is Creatine?
Creatine is a naturally occurring compound found in small amounts in foods like meat and fish, and it’s also produced by the body. It is stored in your muscles and used to produce energy during high-intensity activity.
While creatine has a long-standing reputation as a supplement for bodybuilders and athletes, it’s actually one of the most researched and beneficial supplements for women – especially those over 40.
Why Should Women 40+ Take Creatine?
As we age, we naturally lose muscle mass, strength, and bone density. Hormonal changes, especially during menopause, can accelerate this process. Creatine supplementation can help counteract these effects by:
1. Supporting Muscle Strength & Tone
- After 40, muscle loss (sarcopenia) becomes a real concern. Creatine helps maintain and build lean muscle, making daily tasks easier and reducing injury risk.
- You don’t need to be lifting heavy weights – creatine supports any form of resistance training, bodyweight exercises, or even activities like Pilates and yoga.
2. Boosting Energy & Reducing Fatigue
- Many women feel tired or sluggish as they age. Creatine helps replenish energy stores in muscles, improving endurance for workouts and daily life.
3. Improving Brain Health & Memory
- Research suggests creatine supports cognitive function, memory, and mental clarity – important factors as we get older.
4. Supporting Bone Health
- Strength training is vital for bone density, and creatine has been linked to better bone strength, reducing the risk of osteoporosis.
5. Helping with Menopause Symptoms
- Some studies indicate that creatine may help counteract the muscle-wasting effects of estrogen decline, making it a smart addition to a menopause-supportive diet.
Creatine Myth: It’s Not Just for Bodybuilders
Many women avoid creatine because they associate it with bulking up. The truth?
- Creatine does not cause weight gain in the form of fat. It helps muscles retain water, which may temporarily increase weight on the scale, but this is not fat gain – it’s hydration within the muscles.
- Women who take creatine actually report feeling stronger, more toned, and having better workout performance.
How to Take Creatine
Dosage:
- 3-5g per day is the standard, effective dose.
- You do not need a “loading phase”. Just take it consistently, and it will build up in your system over time.
When to Take It:
- Any time of day works. Some people take it pre-or post-workout, but the most important factor is consistency.
How to Take It:
- Mix with water or a smoothie. Creatine is flavourless and dissolves easily.
The creatine we recommend is Awesome Strength:
https://planbfitness.co.uk/creatine (Use discount code PLANB10 for 10% off your order)
Creatine is one of the simplest, safest, and most effective supplements you can take to support strength, energy, and long-term health.
It’s not just for men or bodybuilders – it’s for any woman who wants to feel stronger, healthier, and more vibrant after 40.