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Creatine Isn't Just for Bodybuilders

  • admin32135
  • Jul 3
  • 2 min read

When most people picture who takes creatine, they imagine a young bloke trying to add size. That image is badly out of date. Some of the most interesting uses of creatine have nothing to do with chasing a bigger bench.


For women

Women generally have lower natural creatine stores than men, which means there's arguably more to gain from topping them up. A dedicated review of creatine across the female lifespan found it effective for improving strength and exercise performance, with no signs of the adverse effects the myths warn about (Smith-Ryan et al., 2021). For anyone doing resistance training, that translates to better strength, better recovery between sessions and more return on the work you're already putting in. And to repeat a point worth repeating: it does not make you bulky.


For the over-40s

From our 30s onward we gradually lose muscle — a process that quietly chips away at strength, balance and metabolism over the decades. Resistance training is the main defence, and creatine appears to make that training more effective. A meta-analysis pooling 22 trials and 721 older adults found that adding creatine to resistance training produced noticeably greater gains in lean tissue and strength than training alone (Chilibeck et al., 2017). For older adults, holding on to muscle and strength isn't about looks; it's about staying capable and independent.


For your brain

This is the part that surprises people. Your brain is an energy-hungry organ, and creatine plays a role in energy supply there too. Reviews suggest it may support mental performance, particularly when the brain is under stress — for example during sleep deprivation — though researchers are clear the evidence is still emerging (Candow et al., 2023). It's a genuinely interesting area, and creatine may turn out to be more than a "muscle" supplement.


For everyday life

You don't have to be an athlete to value energy, strength and recovery. Carrying the shopping, keeping up with kids, getting through a long shift on your feet — it's all easier when your body has more in the tank.


The takeaway is simple: creatine is one of the most broadly useful supplements available, and the bodybuilder stereotype sells it short. Whatever your age or goal, if you're training with any intent, it's worth a place in your routine.


Simple, well-researched, genuinely useful — that's the standard we reckon supplements should be held to. It's the standard we're working towards with a project of our own. More on that soon.


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