Creatine is a naturally occurring compound that plays an incredibly vital role in energy production, especially during high-intensity activity or increased energy demand. It helps regenerate ATP (adenosine triphosphate) the body’s primary energy currency or, making it essential for movement, recovery, brain function and even healthy ageing.
As humans, we get creatine from two sources:
Endogenously: meaning the body produces it
Exogenously: through dietary intake
Creatine is synthesised in the kidneys, liver and pancreas from three amino acids: arginine, glycine and methionine, at a rate of around 1g per day. Once produced, it is transported to tissues with high energy demands, mainly skeletal muscle and smaller amounts are stored in the brain, heart and other organs, where creatine continues to support cellular energy metabolism.
An omnivorous diet typically provides 1-2g of creatine per day, primarily from red meat fish and poultry (0.4-1g of creatine per 100g raw meat), In contrast, plant-based foods contain virtually no creatine, which is why vegetarians and vegans often have lower creatine stores and may benefit more noticeably from supplementation. Creatine has an incredibly neutral taste so is very easy to add into your schedule.
At Sally-Ann Creed, we always advocate a food-first approach, but when it comes to creatine, supplementation can be particularly effective, especially for those who are plant-based, active or experiencing hormonal changes like perimenopause and menopause.
One of creatines primary benefits is its ability to assist with cellular energy. Your body’s quick-burst energy comes from ATP- like a phone battery that drains quickly under load. When used, ATP becomes ADP, losing one phosphate. Phosphocreatine (PCr) acts like a portable power bank, donating a phosphate to recharge ATP. So by topping up your PCr stores, creatine helps your muscles, brain, heart and liver keep performing-delaying fatigue and improving energy output when you need it most.
For her:
Women naturally store and produce less creatine than men, which may affect energy, strength and recovery, especially during hormonal fluctuations like the menstrual cycle, perimenopause or menopause.
Research shows creatine can:
- Support energy and mood during the luteal phase
- Enhance strength, tone and recovery
- Improve cognitive and physical performance without causing bulk
The myth that creatine causes “bulky muscles” is unfounded. Most women experience better muscle tone and workout results, not unwanted size. Temporary water retention is mild and actually helps improve muscle performance.
For active women or those navigating hormonal shifts, creatine offers real support for metabolism, energy and resilience-without compromising femininity.
For him:
Men often turn to creatine for the “big three”: strength, size and recovery and for good reason. A 2024 meta-analysis found that men supplementing with creatine gained an average of 4.4 kg in upper-body strength and 11 kg in lower-body strength over 4-12 weeks with resistance training.
But that’s not all. Creatine also supports:
- Faster recovery between sessions
- Reduced muscle soreness and inflammation
- Improved bone strength via muscle loading and enhanced osteoblast activity
