Creatine has long been a favourite among athletes and fitness enthusiasts, celebrated for its ability to boost muscle strength, power, and recovery. The scientific evidence supporting these benefits is substantial (680+ studies!). However, the story of creatine continues to evolve, with exciting new research in 2024 and 2025 shedding light on its broader impact, particularly for women's health and cognitive function. This update will explore these fascinating findings alongside the latest press release from the International Society of Sports Nutrition (ISSN) from February 2025, and discuss how creatine can be a valuable part of a healthy lifestyle.

The Foundation: Creatine and Muscle Performance - Still Relevant

Decades of research have consistently shown that creatine supplementation increases creatine levels within muscles. This increase plays a crucial role in the rapid regeneration of ATP (adenosine triphosphate), the primary energy source for muscle contractions, especially during high-intensity exercise. As a result, creatine is well-known for:

• Enhancing performance in short bursts of high-intensity activity like sprinting, weightlifting, and jumping.
• Supporting greater training adaptations by allowing for increased work capacity over time.
• Aiding in post-exercise recovery.

The ISSN has consistently affirmed the safety and efficacy of creatine supplementation for improving exercise and sports performance. Their updated position in February 2025 continues to support these benefits and emphasises that creatine is safe and beneficial throughout the lifespan and should not be restricted.

A Closer Look at Lean Body Mass: New Research and Context

A recent study published in March 2025, "The Effect of Creatine Supplementation on Lean Body Mass with and Without Resistance Training," examined the impact of a 5g daily dose of creatine on lean body mass in 63 (34 females, 29 males, 31 ± 8 years) participants. This study found that while a short 7-day period of 5g creatine supplementation led to a small initial increase in lean body mass, potentially due to fluid retention, there was no significant additive effect of this 5g creatine dose on lean muscle gains over a 12-week resistance training program compared to the placebo group.

It's important to consider this finding within the broader context of creatine research:

• Initial Water Retention: The initial increase in lean body mass often observed with creatine loading is frequently attributed to increased intracellular water retention.
• Resistance Training as the Primary Driver: Numerous studies have established that resistance training is the primary stimulus for muscle hypertrophy (growth). Creatine acts as a supportive ergogenic aid to enhance the effectiveness of this training.
• Dosage Considerations: The 2025 study specifically looked at a 5g daily dose. Other research has explored different loading and maintenance protocols, and it's possible that individual responses and optimal dosages for specific outcomes like maximising lean mass gains may vary.
• Meta-Analyses Support Lean Mass Gains: Systematic reviews and meta-analyses, which pool data from multiple studies, have generally shown that creatine supplementation does enhance lean body mass gains when combined with resistance training compared to training alone.

The 2025 study raises an interesting point about whether the commonly recommended 3-5g daily dose is the most effective for maximising lean mass gains specifically in women engaged in resistance training over longer periods. It suggests that future research could explore the impact of potentially higher maintenance doses in this context.

Beyond Muscle: Exciting Benefits for Brain Health and Cognition

It’s important to remember, the benefits of creatine extend far beyond muscle, with compelling new research highlighting its positive effects on brain health and cognitive function. The ISSN acknowledges this growing body of evidence.

A key 2024 study, "Single dose creatine improves cognitive performance and induces changes in cerebral high energy phosphates during sleep deprivation," demonstrated the rapid cognitive benefits of a single, higher dose of creatine (0.35 g/kg of body weight) in sleep-deprived individuals. This research found:

• Improved cognitive performance and processing speed.
• Positive changes in brain energy markers, suggesting enhanced ATP availability.
• Reduced subjective fatigue.

These findings align with other research suggesting that creatine supports brain energy metabolism, which is crucial for demanding mental tasks. By facilitating ATP regeneration in the brain, creatine can help:

• Combat mental fatigue.
• Improve aspects of cognitive function such as memory and attention, particularly under stress like sleep deprivation.

Creatine and Women's Health: A Lifespan Perspective

Creatine also holds significant promise for women's health across the lifespan. Women typically have lower endogenous creatine stores compared to men. Hormonal fluctuations throughout a woman's life, including during menses, pregnancy, and menopause, can influence creatine kinetics.

Research suggests that creatine supplementation in women may be beneficial for:

• Improving strength and exercise performance in pre-menopausal females. A 2025 systematic review, however, noted that while some studies showed improvements, overall the evidence for performance enhancement in active females is limited and heterogeneous. This review emphasised the need for more high-quality research considering female physiology.
• Supporting skeletal muscle size and function in post-menopausal women, especially when combined with resistance training.
• Favourable effects on bone health when combined with resistance training in post-menopausal women.
• Potentially supporting mood and cognition by restoring brain energy levels. Studies have even explored its role as an adjunct treatment for depression in women.
• Specific considerations during menstrual phases: Research is ongoing, with one study examining fluid distribution across menstrual phases with creatine supplementation and another investigating the effects of creatine loading on exercise recovery throughout the menstrual cycle.

The ISSN's February 2025 statement reinforces that creatine is beneficial throughout the lifespan.

It is still important to note, while times are changing, female participation in the extensive creatine research is lacking, with women making up only about a third of exercise science study subjects and even fewer in creatine-specific trials. This limits sex-specific conclusions and highlights the need for more research focused on women's unique physiology—such as hormonal fluctuations and lower natural creatine levels. Including more women and accounting for factors like menstrual cycles and contraceptive use can lead to personalised, effective creatine guidelines for women's health and performance.

LØUCO Perform Protein Powder: 3g of Creatine for Your Benefits

With all this in mind, let's consider the 3g of creatine in your Perform LØUCO Protein Powder. This dosage aligns well with the ISSN's recommendations for general health and maintaining elevated muscle creatine stores. While the 2025 lean body mass study might prompt further exploration into higher doses for maximising muscle growth specifically with intense resistance training, 3g of creatine daily can still offer benefits for active women, including:

• Supporting muscle energy and performance during your workouts.
• Aiding in recovery after exercise.
• Contributing to overall brain creatine levels and potentially supporting cognitive function and resilience.
• Contributing to the potential health benefits observed in women across the lifespan.

The ISSN emphasises that habitual low dietary creatine ingestion (e.g. 3 g/day) throughout the lifespan may provide significant health benefits. By including Perform LØUCO in your daily routine, you are taking a proactive step supported by scientific understanding and expert recommendations.

The Ongoing Journey of Creatine Research

The science behind creatine is constantly advancing. Future research will continue to refine our understanding of optimal dosing strategies for various goals, explore its specific benefits for women across different life stages, and further uncover its potential in areas like brain health and therapeutic applications.

However, the current robust body of evidence, strongly endorsed by the ISSN, clearly positions creatine as a safe and valuable supplement for active women. Whether you're looking to support your muscle performance, enhance recovery, or tap into the emerging cognitive, mood and broader health benefits, your 3g of creatine in LØUCO Perform, offers a scientifically-backed advantage for your well-being. Stay tuned as we continue to learn more about one of the most talked about supplements!

Written by: Rachel Prince | Co-Founder & Women's Fitness & Pelvic Health Coach