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Creatine For Women

The great majority of creatine research studies have been conducted on males. But a group of scientists at Creighton University in Omaha recently looked at the effect of Creatine loading in women--who, as we all know, have somewhat less skeletal muscle, and may not respond as favorably as men. The Creighton crowd gave ten women a loading dose of 20 grams of creatine, with dextrose (sugar), divided into four doses daily. The same women were also given just the dextrose (as a placebo) after a 5-week washout. The placebo had no effect, but after the five days' creatine loading the women's anaerobic working capacity was boosted by 22%. Further--and this could be significant for many trainers--the work capacity boost was NOT accompanied by a gain in bodyweight! For women, Creatine does the performance-enhancing job without tipping the scales.

Eckerson JM et al: Effect of two and five days of creatine loading on anaerobic working capacity in women. J Strength Cond Res. 2004 Feb;18(1):168-73