Creatine is one of the core supplements Stacy Sims recommends to support strength, power, and overall performance in women. When taken consistently, it can improve high-intensity output, help maintain lean mass, and support long-term training adaptations.
This article breaks down the Stacy Sims creatine type, dosage, and how she integrates it into her broader performance protocol.
TLDR: Stacy Sims on Creatine
- Dosage: 3–5 grams daily. No loading phase needed.
- Type: Creatine monohydrate, ideally from a high-purity source like Creapure.
- What to buy: Since Creapure is B2B, choose finished supplements that clearly state they use it (e.g., popular brands like Momentous or Nutricost).
- Why it matters for women: Women start with lower creatine stores, so supplementation supports strength, recovery, muscle quality, and cognitive resilience across life stages.
Creatine Dosage
Stacy Sims does not promote aggressive creatine strategies. Instead, she favors a steady, moderate intake that supports performance without unnecessary excess.
A practical daily range looks like this:
- Around 3 to 5 grams per day for most active women
- Lower amounts can be used initially if easing into supplementation
Rather than focusing on short-term loading, the emphasis is on long-term consistency. Creatine works by gradually increasing muscle phosphocreatine stores1Mechanisms of muscular adaptations to creatine supplementation: review article | Rawson et al. | 2007 | International SportMed Journal, which improves high-intensity output over time.
It can be added to almost any meal or drink without altering taste, making it easy to integrate into a daily routine. The key variable is regular intake, not cycling or complex timing strategies.
Access the full discussion here.
Recommended Type of Creatine
Stacy Sims recommends creatine monohydrate as the preferred form for women. It is the most extensively studied version of creatine2Risk assessment for creatine monohydrate | Shao et al. | 2006 | Regulatory Toxicology and Pharmacology and consistently supports strength, power output, and cognitive performance across different age groups.
Rather than promoting newer or proprietary blends, the emphasis is on purity and manufacturing standards. She often points to Creapure, a German-produced creatine monohydrate known for its controlled production process and quality testing.
Because Creapure is not sold directly to consumers and is supplied only to supplement manufacturers, Stacy Sims recommends that individuals who want that level of quality need to look for finished creatine products that specifically state they use Creapure as their source.
Key considerations include:
- Choosing creatine monohydrate over alternative forms
- Prioritizing well-manufactured, tested products
- Avoiding unnecessary additives or blends
Lower-grade creatine products may contribute to digestive discomfort in some individuals. Selecting a high-quality monohydrate source helps reduce that risk and keeps supplementation straightforward.
The focus is not on novelty, but on reliability and long-term use.
Tune into the complete interview here.
Reputable Creatine Supplement Options With Creapure
| Product | Best For | Why It Fits |
|---|---|---|
| Momentous Creatine (Creapure) | Premium, Stacy Sims–trusted option | Brand frequently recommended by Stacy Sims, NSF Certified for Sport, strong manufacturing standards |
| Nutricost Creatine Monohydrate (Made with Creapure) | Budget-friendly high-purity option | Clearly labeled Creapure® source, straightforward monohydrate formula, cost-effective for daily use |
Why Does Stacy Sims Recommend Creatine For Women?
Stacy Sims recommends creatine in part because women begin with a different physiological starting point than men. On average, women have lower muscle creatine concentrations, with estimates suggesting levels may be around 70 to 80 percent lower3Creatine Supplementation in Women’s Health: A Lifespan Perspective | Smith-Ryan et al. | 2021 | Nutrients. In addition, women generally have lower muscle creatine levels4Creatine for Exercise and Sports Performance, with Recovery Considerations for Healthy Populations | Wax et al. | 2021 | Nutrientsdue to both lower baseline stores and a reduced intake of creatine through diet.
Creatine plays a key role in regenerating ATP quickly5Three-dimensional network of creatine metabolism: From intracellular energy shuttle to systemic metabolic regulatory switch | Su | 2025 | Molecular Metabolism, which becomes especially important during brief, high-intensity activities. In real-world training, this can enhance performance in:
- Sprinting, HIIT, and other high-intensity intervals
- Heavy resistance training and strength-focused sessions
- Repeated explosive efforts with limited rest between sets
Because women generally begin with lower muscle creatine levels, they often see similar or even greater relative gains in areas such as maximal strength, power production, sprint ability, and overall training capacity.
Performance and Recovery During Menopause
Stacy Sims highlights creatine as particularly valuable during the transition into perimenopause and menopause. As estrogen levels decline, women may notice:
- Decreased neuromuscular performance
- Slower recovery between sessions
- Greater muscle protein breakdown
- Increased risk of age-related muscle and bone loss
In postmenopausal women, creatine combined with resistance training is associated with greater increases in lean mass6Creatine Supplementation in Women’s Health: A Lifespan Perspective | Smith-Ryan et al. | 2021 | Nutrients and strength compared to training alone. Over time, this combination may help preserve muscle quality and sustain overall training capacity as women move through midlife and beyond.
Bone and Structural Support
Creatine does not target bone tissue directly. Instead, by enhancing:
- Force generation in muscle
- Overall training quality
- Consistency in resistance-based exercise
it contributes indirectly to skeletal strength. In postmenopausal women, pairing creatine with resistance training is associated with better maintenance of bone mineral density7Effects of Creatine and Resistance Training on Bone Health in Postmenopausal Women | Chilibeck et al. | 2015 | Med Sci Sports Exerc and improvements in structural markers linked to bone robustness.
Cognitive Function and Mood Regulation
Creatine is present in brain tissue as well, where metabolic demand is substantial. Current evidence points to roles in:
- Maintaining neuronal energy supply
- Supporting cognitive performance during stress
- Contributing to mood stability
In clinical settings, women with major depressive disorder who supplemented (5 grams of Creatine) alongside standard antidepressant therapy demonstrated faster response and higher remission rates8Efficacy and safety profile of oral creatine monohydrate in add-on to cognitive-behavioural therapy in depression | Sherpa et al. | 2025 | European Neuropsychopharmacology compared to medication alone. Creatine has also been associated with improved mood resilience9Creatine for the Treatment of Depression | Kious et al. | 2019 | Biomolecules during hormonally fluctuating phases of the menstrual cycle.
Roundup
Stacy Sims presents creatine as a reliable, research-backed supplement for women, supporting muscle performance, cognitive function, and long-term training capacity. In her framework, it complements resistance training and adequate protein rather than replacing foundational habits.
You can also explore our full breakdown of Stacy Sims’ supplement strategy to see how creatine fits into her broader performance and longevity protocol.For additional detail straight from Dr. Stacy Sims, you can review the creatine article available on her website, where she explains her perspective in more depth.
Stacy Sims recommends creatine monohydrate, particularly high-quality versions such as those made with Creapure. She prioritizes purity and manufacturing standards over newer proprietary forms.
She favors Creapure because it’s a highly purified form of creatine monohydrate produced under strict manufacturing standards. That controlled production process helps minimize unwanted byproducts, which may reduce the likelihood of digestive discomfort and ensure consistent quality from batch to batch.
Yes. Stacy Sims supports creatine supplementation for women to improve strength, power, training capacity, cognitive function, and support.
Creatine works best when taken daily. Consistent intake helps maintain elevated muscle creatine stores, which supports high-intensity performance and recovery.
Creatine monohydrate is one of the most researched supplements available. When used at standard daily amounts, it is generally considered safe for healthy women.
References
- 1Mechanisms of muscular adaptations to creatine supplementation: review article | Rawson et al. | 2007 | International SportMed Journal
- 2Risk assessment for creatine monohydrate | Shao et al. | 2006 | Regulatory Toxicology and Pharmacology
- 3Creatine Supplementation in Women’s Health: A Lifespan Perspective | Smith-Ryan et al. | 2021 | Nutrients
- 4Creatine for Exercise and Sports Performance, with Recovery Considerations for Healthy Populations | Wax et al. | 2021 | Nutrients
- 5Three-dimensional network of creatine metabolism: From intracellular energy shuttle to systemic metabolic regulatory switch | Su | 2025 | Molecular Metabolism
- 6Creatine Supplementation in Women’s Health: A Lifespan Perspective | Smith-Ryan et al. | 2021 | Nutrients
- 7Effects of Creatine and Resistance Training on Bone Health in Postmenopausal Women | Chilibeck et al. | 2015 | Med Sci Sports Exerc
- 8Efficacy and safety profile of oral creatine monohydrate in add-on to cognitive-behavioural therapy in depression | Sherpa et al. | 2025 | European Neuropsychopharmacology
- 9Creatine for the Treatment of Depression | Kious et al. | 2019 | Biomolecules
Disclaimer: The above information is for research and educational purposes only and not a substitute for professional medical advice. See full medical disclaimer.
