The LVL Guide to Women & Creatine: Facts, Myths & Why You Should Care
Photography by Brie Pereboom
"Wait, isn't creatine for dudes trying to bulk up?"
Nope. And we need to talk about it.
Creatine is one of the most researched (and misunderstood) supplements out there. If you've been lifting, training, or even just thinking about getting stronger, you've probably heard whispers (or full-blown myths) about it. So let's cut through the noise and break it down—LVL style.
What is Creatine, Anyway?
Creatine is a naturally occurring amino acid derivative that helps your muscles do the damn work. It gives you quick-access energy, so you can push harder, lift heavier, and build more strength.
Women naturally have lower creatine stores than men, and unless you're eating loads of steak, salmon, or other creatine-rich foods daily (spoiler: most of us aren’t), supplementing can help.
What Creatine Isn’t
❌ A steroid. (Can we put this rumor to bed already?)
❌ Just for men. Women actually see huge benefits from creatine.
❌ A magic muscle pill. You still gotta train, eat well, and rest. It just helps you do it better.
Why Should Women Take Creatine?
Because we deserve every damn advantage, that’s why. But if you need specifics:
✔ More Strength & Power – You can push heavier weights and hit more reps. That’s how we grow.
✔ Better Muscle Recovery – Feel less sore and come back stronger.
✔ Brain Gains – Some research suggests creatine supports cognitive function, especially under stress (hello, busy women everywhere).
✔ Bone Health Boost – Especially important as we age. Strong muscles = strong bones.
✔ Improved Endurance – It’s not just for lifters. Runners, cyclists, and HIIT lovers, this is for you too.
"But Doesn't Creatine Make You Bloated?"
Let’s clear this up. Creatine pulls water into your muscles (not under your skin, where “bloating” happens). That means fuller, stronger muscles, not puffiness. And if you do notice a little water weight at first? It’s temporary.
"What About My Kidneys?"
Creatine does NOT damage healthy kidneys. Yes, supplementing raises creatinine levels in your blood, but that’s a normal byproduct—not a sign of harm. If you have pre-existing kidney issues, chat with your doctor first. Otherwise? Science says you’re good.
How to Take Creatine Like a Pro
Dosage? 3-5g per day. Simple.
Timing? Whenever. Pre-workout, post-workout, with coffee, your protein, just take it consistently.
Loading Phase? Not necessary. Just start with 3-5g daily, and in a few weeks, your muscles will be fully saturated.
Type? Creatine monohydrate. It’s the gold standard, effective, affordable, and backed by decades of research.
Final Thoughts: Should You Take Creatine?
If you care about performance, recovery, strength, or overall badassery yes. It’s one of the simplest, safest, and most effective supplements out there.
And now that you know the facts, it’s time to claim those creatine gains.
Got questions? Hit us up. We love talking about this stuff.
