What does creatine do for women?

On Ep. 408, Nikkiey explains that creatine is something your body already produces. Supplementing saturates your muscles so they can keep doing what they already do with more immediate energy. She calls it the most studied sports supplement there is, and says it works especially well for women, older adults and people who eat little red meat, because they tend to start with lower creatine levels and have more room to benefit.

The catch is water. Creatine pulls water inside the muscle cell, so Nikkiey says you may see roughly two to four pounds on the scale in the first week or two and look a little softer or fuller. That is hydrated muscle, not fat, and she says it is a positive adaptation. Creatine does not make you bulky.

The episodes don't fully agree on who needs it. On Ep. 408, Nikkiey makes a broad case for women over 40. In a live Q&A she says she is in the middle: animal protein contains natural creatine, so most meat eaters may not need it, but she recommends it for vegans and for older women who want to keep their lean muscle. Another coach is a hard no for meat eaters and a hard yes for vegans and women in their later 50s or 60s past menopause, saying it can help hold on to muscle. If you have a medical condition or are weighing it around menopause, talk it through with your doctor.