If you are performing on broken sleep, high stress and a full mental load, there is a good chance you are under supported. One of the most overlooked tools in that conversation, particularly for women, is creatine.

In this deep dive episode of Stay at the Top, I unpack why creatine is no longer just a supplement for muscle and strength. We now understand it through a broader lens that includes brain energy, cognitive performance, fatigue resistance, recovery and support during high demand seasons of life.

I break down what creatine is, why women may need to pay more attention to it, and how to think about using it in a way that is simple, practical and relevant to real life.

I also go into more detail on this in my book For the Long Run, which is now available on pre sale here:

In this episode, I cover

What creatine actually is and how it supports ATP and the body’s immediate energy systems
Why creatine is no longer just a sports supplement
The role creatine may play in brain energy, cognitive performance, fatigue and resilience under stress
Why women may synthesise and consume less creatine than men
Why creatine may become more relevant across the female lifespan, including the menstrual cycle, motherhood and perimenopause
How creatine may help during demanding seasons marked by poor sleep, high stress and mental load
Practical guidance on dosing, consistency, loading phases and gut tolerance
What type of creatine to look for and how to choose a quality product

Key Quotes

“Creatine is one of the most overlooked tools in the conversation around women’s energy, fatigue and cognitive performance.”

“This is no longer just a sports supplement. It is increasingly being viewed as a tool for strength, resilience, vitality and long term performance.”

“This is not about a replacement for sleep because nothing replaces sleep, but it is a possible support tool when you are under more load than usual.”

Timestamps

(00:00) – Why Creatine Deserves a Bigger Conversation

(04:10) – From Sports Supplement to Brain Energy Tool

(06:23) – What Creatine Actually Is

(07:55) – Why Women May Need to Pay More Attention

(11:40) – Creatine Across the Female Lifespan

(15:56) – Perimenopause, Midlife and Muscle Protection

(18:48) – How to Take Creatine

(21:30) – Loading Phase, Higher Doses and Sleep Deficits

(25:18) – What Type to Buy

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Email Jess@JessicaSpendlove.com

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