While fitness fanatics are no stranger to adding creatine to their workout routines, the powerhouse supplement is now starting to creep into our everyday lives – and if you’re approaching midlife, you should be welcoming it too. Discover the benefits of creatine outside of the gym – and why it’s a no-brainer for those in peri and post-menopause
Words: Amy Dowrick | Images: Shutterstock
Creatine is one of the most researched sports nutrition ingredients, known to help the muscles rapidly produce energy during short bursts of activity, while supporting performance, recovery and the maintenance of lean muscle.
And while it can benefit women at any stage of her fitness journey, it can also help build the foundations for healthy ageing in every sense.
“For women, maintaining muscle is increasingly important for overall health, metabolism, and mobility as we age,” says Dr. Ishrat Ahmed, women’s health & hormonal wellbeing expert at Myprotein. “Maintaining muscle as we age is one of the key foundations of healthy ageing – it helps us stay strong, mobile and independent, supporting everything from everyday movement to reducing the risk of falls.”
Why should peri- and post-menopausal women consider adding creatine to their diet?
During perimenopause and menopause, hormonal changes can affect muscle mass, strength and recovery, and as oestrogen levels decline, maintaining muscle becomes increasingly important to support physical function, bone health, balance and long-term health.
And while creatine can be beneficial alone, to get the maximum benefit, Dr Ahmed recommends combining it with regular resistance training and good nutrition to help to support muscle maintenance and function over time.
“Creatine may help women get more from their strength training by supporting muscle energy and exercise capacity,” says Dr. Ishrat. “Combined with resistance exercise, adequate protein and a balanced lifestyle, it can be a useful tool to help women feel stronger and support healthy ageing post-menopause too.”
How to add creatine to your diet safely
For most healthy adults, Dr. Ishrat suggests taking 3-5g of creatine daily for maximum benefit – but consistency matters more than timing.
“Creatine works by building up and saturating your muscle’s phosphocreatine stores over days and weeks,” she says. “Unlike a stimulant (like caffeine) that would provide those immediate energy bursts, creatine only fuels explosive energy and aids recovery once your baseline levels are consistently replenished.”
“Creatine supplements do come in a few different formats, but I would recommend opting for creatine monohydrate,” she adds. “It’s very effective, affordable and one of the most well researched forms of creatine.”
According to Dr. Ishrat, a powdered creatine supplement can also provide a convenient way to incorporate creatine into your everyday diet.
What sort of lifestyle changes will help maximise the effects of creatine?
While it can benefit healthy ageing in every sense, creatine works best as part of a wider active lifestyle.
“Regular resistance training, whatever form it takes, such as weights, resistance bands, Pilates or bodyweight exercises, helps stimulate muscle growth and strength,” says Dr. Ishrat. “A protein-rich, balanced diet also helps to provide the key nutrients needed for recovery, while sleep and hydration also form part of this routine.”
“Think of creatine as one part of the bigger picture: when combined with good nutrition, exercise and recovery habits, it can help women support their strength and muscle retention as they age.”
Are there any myths associated with creatine?
“One of the biggest myths around creatine is that it will make women look ‘bulky’,” says Dr Ishrat. “In reality, creatine supports your muscles’ ability to perform and recover, it does not automatically increase muscle size. Building muscle comes from a combination of resistance training, nutrition, genetics and consistency.”
Another misconception is that creatine is only for elite athletes.
“While it’s popular among sportspeople, its benefits for muscle function and strength make it relevant for anyone looking to support their fitness and wellbeing,” she adds.
Try these…
Bio-Synergy – Active Woman Energise
Women’s Fitness verdict
Helps streamline your supplement regime, packing in 4g pure creatine monohydrate and 1g marine collagen per dose, giving you performance, power, skin, hair and joint benefits to support your lifestyle- Increases physical performance in successive bursts of short-term, high intensity exercise
- Provides the amino acids the body uses to synthesise Type I collagen — found in skin, hair & nails
Nuda Nutrition – Creatine Bar
Women’s Fitness verdict
A good alternative for people who do not want another powder, scoop or shaker, and can be used around training, work, travel or as a functional snack during a busy day- Contains 5g creatine, 14g protein and naturally sourced vitamins and minerals
- Vitamin D3, B12, magnesium, iron, vitamin C, folate and biotin
- A practical option – feels much more accessible and easier to build into a daily routine
ESN – Ultrapure Creatine Powder
Women’s Fitness verdict
A premium, 100% pure creatine monohydrate designed to support strength, power, and endurance. Easy to mix and flavour-neutral, it’s the perfect addition to your daily routine- Top-rated sports supplement
- 3 g of creatine per serving
- Most researched supplement with a very high purity
Myprotein – Impact Creatine
Women’s Fitness verdict
A pure creatine monohydrate and also third-party tested by Informed Choice, the world-leading standard for banned substance testing- Proven 3g dose for performance
- Certified by world leading labs
Anyone who is pregnant, breastfeeding, has kidney disease or has existing medical concerns should always speak to a healthcare professional before starting using supplements.
Dr. Ishrat is the in-house GP at THG where she has created a CQC-registered medical practice within a corporate environment, one of the only corporate GP practices nationally. She provides wellbeing talks across the Group, which encompass practical lifestyle strategies to help with physical and mental health, and has a keen interest in a proactive approach to improving health and lifestyle. For more information visit www.myprotein.com.
