What Is Creatine and Why Should Women Use It?

What Is Creatine?

Creatine is a naturally occurring compound that plays a key role in energy production. It’s found in your muscles and brain and is made from three amino acids—arginine, glycine, and methionine.

By increasing your muscles’ stores of phosphocreatine, creatine helps regenerate ATP (adenosine triphosphate), the body’s primary energy source. This extra boost of energy is especially useful during high-intensity activities, from spinning and HIIT workouts to tennis matches, pickleball, Pilates classes, and strength training. Creatine helps you push harder, recover faster, and stay energized for whatever form of movement you enjoy most.*

Benefits of Creatine for Women

Feel Stronger, Whatever Your Workout*
Women naturally have 70–80% lower creatine stores in their muscles compared to men, making supplementation even more impactful. Whether you're powering through a spin class, acing your pickleball game, or building endurance with interval training, creatine gives your muscles the energy they need to help you reach your fitness goals.*
Recover Quickly, Move More*
Creatine supports your body’s natural recovery processes, helping reduce fatigue and restoring muscle energy.* This means you can jump into your next class, run, or game without feeling drained from yesterday’s workout.
Support Lean Muscle Tone*
Maintaining lean muscle is key to overall strength and balance, and creatine helps you do just that. It supports your muscles during activity and helps preserve tone and functionality over time.*
Stay Sharp and Focused*
Creatine isn’t just a muscle booster; it also benefits your brain*. Research shows it can enhance mental clarity and focus, so you’re sharp both in and out of the studio.
Feel Great, Long-Term*
As you age, creatine can help maintain muscle strength, balance, and flexibility, so you can keep doing the activities you love—whether that’s yoga, cycling, or hiking with friends.*

What Form of Creatine Is Best?

If you’re just getting started with creatine, it’s important to choose a form that’s backed by science. Creatine monohydrate is the most studied and effective form of creatine available. It’s been shown to deliver consistent results for boosting performance, enhancing recovery, and supporting overall wellness, all with a strong safety profile.*

How Much Creatine Should I Take?

For most women, the recommended dosage is 3–5 grams per day of creatine monohydrate (5g is used in the vast majority of studies). Consistency is key—taking it daily helps your body build up and maintain the creatine levels needed to see results. You can take it at any time of day, mixing it into water, smoothies, or even recipes like protein pancakes.

What Creatine Brand Is Best?

We might be a little biased, but we truly believe Arrival Creatine is the best option out there. Here’s why:

Simple, Clean Ingredients: Our formula has just two ingredients—pure creatine monohydrate (5g - the most researched and effective dose and form) and antioxidant-rich organic blueberry powder. No sugar, no additives, no preservatives that you may find in women-targeted gummies. Just the good stuff.
Effortless to Mix: Nobody likes gritty supplements that clump at the bottom of your shaker. With the help of the organic blueberry powder, customers rave about how smoothly Arrival Creatine blends into water, smoothies, or even recipes, with less of that chalky texture.
Subtle, Versatile Flavor: The natural blueberry flavor is light and refreshing on its own and blends seamlessly into other foods and drinks. From smoothies to protein pancakes, it’s so subtle you might forget it’s even there.
Sustainable Packaging: Unlike many other supplements, Arrival Creatine comes in a recyclable glass jar to help cut down on plastic waste. It’s a small step toward sustainability, but one we’re proud to take.

We’ve put a lot of thought into creating a product that feels effortless to use and genuinely enhances your fitness and wellness journey. But hey, don’t just take our word for it—try it yourself and see why Arrival Creatine is a favorite among women like you.

Start Your Journey Today
Whether you’re tackling a tough workout or just looking for a little extra energy, Arrival Creatine has your back. Shop now and discover why we believe we’re the best in the business.