Study Overview
Vandenberghe et al. (1997) published a key study in the Journal of Applied Physiology examining the effects of long-term creatine supplementation combined with resistance training in previously sedentary young women.
The study followed 19 women through a 4-day loading phase (20g/day), 10 weeks of resistance training with maintenance creatine (5g/day), and a 10-week detraining period to observe whether benefits were retained (Vandenberghe et al., 1997) .
Key Findings
- Increased muscle phosphocreatine: Creatine loading significantly elevated intramuscular phosphocreatine content in female subjects, confirming that women absorb and store creatine effectively
- Greater strength gains: Women supplementing with creatine during resistance training achieved 20-25% greater improvements in maximal voluntary contraction compared to the placebo group
- Fat-free mass increased: The creatine group gained significantly more fat-free mass than the placebo group during the 10-week training period
- Benefits partially retained: During the 10-week detraining period, the creatine group maintained some of their strength and lean mass advantages over the placebo group, though both groups declined without continued training
- Intermittent dosing during detraining: Subjects who continued creatine during detraining (5g every 2 days) retained intramuscular creatine levels better than those who stopped entirely
Practical Implications
This study was among the first to demonstrate creatine’s effectiveness specifically in women, dispelling early concerns that creatine might only work in male athletes.
For Malaysian women considering creatine, this study provides strong evidence that creatine monohydrate enhances the benefits of resistance training.
The finding that benefits were partially retained during detraining is also practically important.
It suggests that creatine provides lasting structural changes to muscle (increased lean mass) rather than purely temporary performance enhancement.
However, continued training is still essential for maintaining peak benefits.
For Malaysian women, especially those new to resistance training, this study supports starting creatine (3-5g/day) alongside a beginner strength training program.
Halal-certified options from AGYM, PharmaNutri, and ON are widely available on Shopee and Lazada.
Study Limitations
- Small sample size (19 women total, split between creatine and placebo groups)
- Only young, sedentary women were studied — results may differ for trained athletes or older women
- Only one dose protocol was tested (20g loading followed by 5g maintenance)
- The study did not examine hormonal interactions with creatine supplementation
- Dietary intake was not strictly controlled, which could influence results
Where This Fits in the Evidence
Vandenberghe and colleagues mattered because they tested creatine where early scepticism was loudest — in previously sedentary women rather than male athletes — and found it worked. Phosphocreatine rose, maximal strength climbed by 20-25% over the placebo group, and the extra fat-free mass confirmed the gain was lean tissue, not just water. The detraining arm added a less obvious point: some of the strength and lean-mass advantage persisted, and intermittent dosing preserved muscle creatine. Read alongside the broader strength and lean-mass findings in our research library, this is a foundational data point that creatine is not a men-only supplement.
Sources & References
This page summarises Vandenberghe K, Goris M, Van Hecke P, Van Leemputte M, Vangerven L, Hespel P. Long-term creatine intake is beneficial to muscle performance during resistance training. Journal of Applied Physiology.
1997;83(6):2055-2063.
What This Means for You
If you are a woman wondering whether creatine “works for you”, this is the trial that settled the question early: previously sedentary women gained strength and lean tissue on it much as men do. Two practical points stand out — the extra weight was lean mass and water rather than fat, and some of the gains lingered even through a break from training, with occasional dosing helping preserve muscle creatine. Continued training is still what keeps the benefits, so treat creatine as an amplifier of your strength work, not a replacement for it.