Creatine and female performance

Creatine and female performance

Creatine for woman and can they take it?

Creatine has long been used by athletes and by individuals who are looking to boost their performance. Some sources even claim that it started the supplement revolution. The usual massive muscle and male dominated marketing drives have left creatine looking like a male only supplement. It has also led to the belief that it will build large, manly looking muscles when it is used by females. There are many benefits to using it and can contribute to the training plans of females.

In this blog we will discuss what creatine is and what the benefits of it to females looking to add a boost to their athletic performance.

What is creatine?

It is a substance that naturally occurs in muscle cells. its produced in your body, primarily by the liver, from the precursor amino acids arginine, glycine, and methionine. Even though it is made of amino acids, it’s not considered a protein because it is metabolised differently. Unlike proteins, when creatine is broken down, it doesn’t involve the removal of nitrogen when excreted from the body by the kidneys.

It also aids muscles in creating energy during intense exercise or heavy lifting. It has been used for years by bodybuilders and weight trainers to assist with increasing athletic performance, increasing strength and gaining muscle mass.


Which benefits does it offer females?

It can assist you to train harder for longer. It is broken down and assists your body in replenishing ATP in the muscles. ATP is essential for short, high intensity exercises such as a rep in the gym or in sprints. This benefit allows you to train for longer without fatigue, which in turn has a positive effect on lean muscle building, toning and fat-loss. It is safe to use by females and can be used as an effective support to reach their goals.

Does it influence hormone production in women?

It does not affect female testosterone levels.

What type of USN® creatine products are available?


Creatine Transport is an advanced creatine delivery and glycogen reload system, designed to optimise performance and increase strength and endurance. It consists of a NiTROCOR™ Creatine Amino Esther stack for a multi-purpose effect on muscle preservation, muscle gains and enhanced strength and performance.


USN’s Pure Creatine is a micronized form of creatine, enhancing the absorption and bioavailability. It is designed to support protein synthesis which aids muscle gains, enhance recovery and improve physical performance. Micronized creatine is absorbed faster and better than other compounds of creatine.


Creatine HCI is formulated with Creatine Hydrochloride, the most effectively absorbed form of creatine. It has been found to increase performance during high-intensity, short bursts of exercise, as well as increasing muscle mass and improving recovery. USN’s Creatine HCL has enhanced bioavailability through our unique formulation, improving uptake and extending its effect.


Creatine X4 is a blend of four different compounds of creatine, creating a combination with enhanced absorption and efficacy for increased physical performance in successive bursts of short-term, high intensity exercise.

Which type should I consider?

Creatine monohydrate is the most researched form of creatine. This is the ideal place to start if you are new to it. If you have used it before, the best option would be Creatine HCl or a product that contain creatine HCl due to the convenience that there is no required loading phase.

What is a creatine loading phase?

Research suggests that a creatine loading phase can rapidly increase your creatine stores, allowing you to reap the benefits faster. A loading phase is a short period of time where a higher dosage of a substance is ingested. After the loading phase, the dosage consumed is lowered and a maintenance dosage will then be taken daily.

Females no longer need to be wary of the effects of creatine on their bodies. The type of muscle built while using it will be highly dependent on the type of exercises performed. If you train for strength and size, this will be your result, but, if you train for lean muscle, strength and toning, that will be what you get. It is important to understand how your body reacts to certain types of exercises when planning a new training and supplement regime.