EPISODE · Sep 30, 2025 · 25 MIN
#42 - Creatine Beyond the Gym: How Women, Athletes, and Moms Benefit Most
from The Athlete Mom Project | Pregnancy Workouts, Postpartum Exercises, Meal Plans, Diastasis Recti, Back Pain, and Mindset Tips · host Chandler Sommerfeldt | Strength and Conditioning Coach, Postpartum and Precision Nutrition Certified and Active Life Professional Candidate
Most people think creatine is just for men in the gym — but research shows it’s a game-changer for women, pregnancy, postpartum recovery, and athlete moms. In this episode of The Athlete Mom Project, I break down exactly how creatine works to fuel your brain and body, why women may benefit even more than men, and what new science says about using creatine during pregnancy and postpartum. Here’s what you’ll learn: Dosage clarity: For everyday use, take 3–5 g/day of creatine monohydrate. In studies on cognition and pregnancy, higher doses of 10–20 g/day have been tested safely short-term — especially in late pregnancy or during periods of sleep deprivation. Always consult your provider if you’re pregnant or postpartum. How creatine improves energy, memory, and mood, especially under stress and sleep loss. Why creatine supports muscle recovery and lean mass without causing bulk. How creatine may protect against birth complications and postpartum depression by supporting brain and placental energy systems. Practical tips to get started — timing, absorption, and debunking common myths. Recommended Creatine Monohydrate Brands: Read it Here] 🏔️ Join the Athlete Mom Project Course Training that fits motherhood — without burnout, all-or-nothing, or sacrificing family life. 👉 [ Learn More Here ] 📲 Learn More About Coaching Programs 👉 Inquire About Coaching Programs Here 💪🏻 Connect with me on Instagram 👉 [@withchanyoucan]
What this episode covers
Most people think creatine is just for men in the gym — but research shows it’s a game-changer for women, pregnancy, postpartum recovery, and athlete moms. In this episode of The Athlete Mom Project, I break down exactly how creatine works to fuel your brain and body, why women may benefit even more than men, and what new science says about using creatine during pregnancy and postpartum. Here’s what you’ll learn: Dosage clarity: For everyday use, take 3–5 g/day of creatine monohydrate. In studies on cognition and pregnancy, higher doses of 10–20 g/day have been tested safely short-term — especially in late pregnancy or during periods of sleep deprivation. Always consult your provider if you’re pregnant or postpartum. How creatine improves energy, memory, and mood, especially under stress and sleep loss. Why creatine supports muscle recovery and lean mass without causing bulk. How creatine may protect against birth complications and postpartum depression by supporting brain and placental energy systems. Practical tips to get started — timing, absorption, and debunking common myths. Recommended Creatine Monohydrate Brands: Thorne Creatine — NSF Certified for Sport, high quality. Kaged Creatine HCl — highly soluble, gentle on digestion. Transparent Labs Creatine HMB — added HMB for muscle recovery. Optimum Nutrition Micronized Creatine Monohydrate — budget-friendly, widely tested. 🎙️ Subscribe to the podcastIf this episode helped you, please rate, review, and share it with a mom who’s trying to lift while raising kids. 🔗 Resources & Links 📖 Read the full breakdown of this Podcast episode on my Substack👉 [Read it Here] 🏔️ Join the Athlete Mom Project CourseTraining that fits motherhood — without burnout, all-or-nothing, or sacrificing family life.👉 [ Learn More Here ] 📲 Learn More About Coaching Programs 👉 Inquire About Coaching Programs Here 💪🏻 Connect with me on Instagram👉 [@withchanyoucan]
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#42 - Creatine Beyond the Gym: How Women, Athletes, and Moms Benefit Most
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