Effects of creatine on strength, muscle mass, post-exercise recovery and anaerobic capacity in women - literature review

Abstract

Introduction:

Creatine is one of the most commonly used ergogenic supplements in sport and physical activity. Its primary role is associated with energy metabolism through increasing phosphocreatine stores and supporting rapid ATP resynthesis. Although the effects of creatine supplementation have been extensively studied in men, increasing attention is currently being paid to its influence on women, especially regarding muscle strength, muscle mass, post-exercise recovery, and anaerobic performance.

Materials and methods:

This study is a narrative literature review based on the analysis of scientific articles concerning creatine supplementation in women. The reviewed studies included physically active women, athletes, and older women participating in resistance or high-intensity exercise programs. Meta-analyses, systematic reviews, randomized control trials, systematic and literature reviews, from past 18 years were analyzed.

Aim of the study:

The aim of this study was to evaluate the effects of creatine supplementation in women, with particular emphasis on muscle strength, muscle mass, post-exercise recovery, and anaerobic performance.

Conclusions:

In summary, the available data suggest that creatine supplementation may benefit women in terms of muscle strength and anaerobic performance, particularly when combined with regular training. The effects on muscle mass gain and post-workout recovery remain less conclusive. Despite the growing number of studies, there is still a need for further, well-designed research involving women to more accurately determine the effects of creatine depending on age, physical activity level, and hormonal changes.