The #1 Supplement Every Woman Should Take (Hint: It's Not Protein)

EPISODE SUMMARY:

Warrior Woman—get ready, because today we’re talking about the supplement I believe every woman should know about. We’re diving deep into creatine—but not the way the fitness bros do it. This is for us. For the women who lift, sprint, grow humans, lead businesses, and want to build strong bodies (and brains) for life.

We’ve got our first-ever female-focused research review on creatine—and I’m breaking it down for you. I’ll walk you through how creatine impacts strength, sprinting, mood, cognition, pregnancy, postpartum, and menopause. We’ll bust the myths (no, it won’t make you bulky) and I’ll show you exactly how to use it to train harder, recover faster, and feel more powerful—in your body and your life. This episode will give you the science and strategy to decide if creatine belongs in your training toolkit. (Spoiler: it probably does.) Let’s get it, girl.

KEY TAKEAWAYS:

• Women have 70-80% lower creatine stores than men—meaning we can benefit even more from supplementation.
• Creatine improves strength, power, and recovery without causing weight gain or bloating (thanks, estrogen!).
• For postmenopausal women, creatine helps maintain muscle mass, bone density, and supports metabolic health.
• Creatine supports mood, cognition, and brain health—especially under stress, sleep deprivation, and hormonal changes.
• It may protect fetal brain development during pregnancy and support postpartum recovery.
• Sprinters and strength athletes? Creatine enhances performance, improves speed endurance, and reduces fatigue between sets.

HOW TO SUPPLEMENT:

• Loading phase (optional): 5g, 4x/day for 5-7 days.
• Maintenance: 3-5g daily (even on rest days).
• Take anytime, with or without food (carbs may enhance absorption).

POWERFUL QUOTES:

• "We hold 70-80% less creatine than men. So, of course, we need more."
• "Creatine isn’t just for the bros in the gym—it’s for every woman who wants to build power, strength, and resilience."
• "A hydrated muscle is a happy muscle. Creatine pulls water into your muscle cells—not under your skin."
• "When you have more muscle, you hold less abdominal fat and your metabolic health thrives."
• "Creatine doesn’t make you bulky—it makes you better."

Love this episode? Share it with a friend who trains. Tag me on Instagram @amykatebowe with your biggest takeaway. And don’t forget to subscribe, rate, and review the podcast—it helps more Warrior Women find this work.

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