A Woman’s Guide to Building Muscle


Creatine is a substance known to help build muscle mass and increase performance. Even though there are a growing number of women pursuing bodybuilding, it’s predominantly used by men. A survey in 2007 revealed that only one percent of female athletes use creatine to help them achieve their goals. This is primarily because they see creatine as something that will bulk them up and make them larger, and our society teaches us women should be small. However, what they don’t consider is that it also keeps them weak. By implementing the use of creatine for women, they can build strength and look better than they ever imagined.

Not a Steroid

Due largely to marketing, women often get the false impression that creatine is a type of steroid. After all, they often feature images of muscle-bound men with impossibly large muscle and bulging veins. Rather, it’s a substance found naturally in foods such as red meat and fish. Your diet typically delivers around one gram of creatine per day. The supplemental form of creatine is more potent, tasteless, and odorless.

The Benefits of Creatine for Women


If you’re not impressed with the fact that creatine can help you build muscle, there are numerous other benefits that you may not be aware of. For starters, it’s been shown to increase your overall cognition and help your brain retain information. Other benefits you can take advantage of include:

  • Decrease in the risks of problems such as congestive heart failure, arthritis, Parkinson’s disease and depression
  • Prevention of premature fatigue to help you get through any challenge the day may throw you
  • Help with muscular dystrophy

Creatine Won’t Make You Fat

The use of creatine is strongly linked to water retention, and there’s merit to the rumors. Indeed, its use has been shown to cause water retention, and this is especially true during the early days of use as you load up on the supplement. However, studies have revealed this to be an issue primarily in men. Even so, this is temporary, and the weight gained in water is typically around two kilograms.

It’s important to keep in mind that water retention is temporary, and you’ll soon lose possible water retention. The final result is a stronger, fitter body capable of longer, more effective workout sessions.

How To Take Creatine

It’s plain to see that there are numerous benefits to taking creatine. The question many women have is how to actually incorporate it into their diet. First, you must determine which type to use. The most popular is monohydrate creatine. It’s affordable and has the most research backing up its claims. You can research other products on the market to see what’s best for your unique goals.

For the average healthy woman, taking three to five grams daily is a good rule of thumb. If you want to shorten the time it takes for your muscles to become saturated with creatine, you can incorporate loading for a period of five days by taking 20 grams per day.

The Body You’ve Always Wanted

It’s ideal in our society to be small, and this has deterred countless women from even delving into the nuts and bolts of creatine. Its use will not cause you to become large and muscular, but it will allow you to become a stronger and more powerful version of your current self. Not only will this allow you to make the most of every meal and workout you indulge in, but it will also allow your body to work optimally and better maintain a fit and attractive appearance.