Training & Supplement Research
5 reasons why more and more women are adding creatine to their morning routine
Author:
Petra (38)
Reading time:
5 min
What once seemed like a supplement for bodybuilders is now increasingly being discovered by women who want to train more intensely and keep their routine simple.
Actually, many women do everything “right.”
They work out a few times a week, watch what they eat, and try to stick to their routine. Still, they sometimes can’t shake the feeling that their bodies aren’t responding as quickly as they’d like.
You can feel yourself getting stronger. But when you look in the mirror, the changes aren't happening as quickly as you expected.
That is exactly why more and more women are starting to discover creatine.
For years, creatine had a distinct image. It was associated with men who mainly wanted to bulk up. Big tubs of powder, heavy weights, and workout routines that were all about building muscle mass.
As a result, for many women, it never felt like a supplement that was part of their routine.
But that image has long since ceased to be accurate.
Creatine is now one of the most extensively studied sports supplements in the world¹. More and more women are using it because it is often used in the context of strength training and high-intensity exercise: to train more effectively and maintain a more consistent workout routine.
When you ask women why they started taking creatine, the same reasons usually come up.
Here are five of them.
1. Those final repetitions make all the difference
Ask ten women when they stop working out, and you’ll usually hear the same answer.
“When it gets too hard.”
That moment may seem obvious, but that’s precisely when the most important part of the workout often takes place. Muscles adapt most effectively when they’re pushed just beyond their comfort zone.
Creatine helps improve performance during explosive strength exercises². In practice, this often doesn’t feel like a dramatic difference, but it’s those small moments during a tough set that make all the difference—that extra bit of energy that lets you keep going just a little longer.
One more time. Maybe just one more.
In the long run, it is precisely those small differences that gradually make workouts more effective
2. Muscles that feel fuller during a workout
Many women start taking creatine because they want to get stronger. What they often don’t expect is that, over time, they’ll notice something else as well.
Some athletes notice that their muscles feel a little fuller over time .
Creatine draws fluid into the muscle cells³. This ensures that the cells are optimally hydrated. The best part? It doesn’t cause bloating, but many women do notice that their muscles feel a bit fuller and firmer during and after their workout.
For many athletes, this provides a nice extra boost of motivation: you can feel and see more quickly that you’re working hard.
3. Why a regular training routine often makes all the difference
Anyone who works out regularly knows the feeling of a tough workout that lingers in your body for days.
Climbing stairs suddenly feels harder. You push your next workout back by a day. Then another day. Before you know it, there’s almost a week between two serious workouts.
Because creatine supports your physical performance during those short, intense bursts of effort⁴, you can push yourself just that little bit further during your workouts . For many athletes, this helps lower the barrier to getting to the next workout. You get more out of your workout, stay in the zone more easily, and build a rock-solid training routine.
4. Progress you can finally see in the mirror
That consistent routine brings another immediate benefit. Many women train hard and watch what they eat, but still sometimes feel that their bodies aren’t fully responding to the effort they put in.
Once you start seeing your performance gradually improve thanks to that better rhythm, the rest will follow naturally.
Your muscles are becoming more defined. Your body feels firmer. The small victories from your workouts are slowly adding up to visible physical results. For many people, that’s the moment when everything clicks: the energy you put into it finally translates into what you see in the mirror.
5. It only works when it becomes part of a routine
All the benefits of creatine have one thing in common.
They don't happen after just one training session.
They develop when it becomes part of a routine that you stick to for weeks or months.
And that's where many people go wrong.
Not because the supplements don’t work, but because routines gradually become too complicated. Creatine before your workout. A jar of collagen for your skin and muscles. And then there’s vitamin C, because it supports the body’s natural production of collagen.
For many women, this ultimately means having several jars on the counter, different dosages, and having to remember to take them several times a day.
It usually works out for the first few weeks. After that, it becomes something you forget.
That's why some people look for ways to simplify their routine.
Colleins was developed around that idea. The formula combines creatine, collagen, and vitamin C in a single daily scoop that can easily be added to your morning routine.
The idea behind this is to make daily routines as simple as possible.
And ultimately, that’s often the difference between trying something for a few weeks and using it long enough to actually notice a difference.
What our customers say
Danisa
5/5
"Tastes really good! I first took creatine, and Collagen's Pink Lemonade powder tastes really great. It's the first supplement in my cupboard that doesn't taste like 'chemical powder'! I'll definitely be ordering this more often. Collagen on its own is so disgusting. This is much better and easier."
Ellen
5/5
"Great taste and it's nice that everything is in one! I exercise a lot and have tried many different combinations of supplements. The fact that everything you need is in one scoop works very well for me."
Marion
5/5
"Great taste and nice color. But what's more important to me is that I immediately feel like I'm doing something good for myself and taking care of myself in the morning."
Sanne Willemsen
5/5
"I'm so happy with it! The taste isn't too sweet, and it really has everything I need in one drink. My mom regularly steals it from me 🤩"
Ellen
5/5
"Great taste and it's nice that everything is in one! I exercise a lot and have tried many different combinations of supplements. The fact that everything you need is in one scoop works very well for me."
Marion
5/5
"Great taste and nice color. But what's more important to me is that I immediately feel like I'm doing something good for myself and taking care of myself in the morning."
Daantje
5/5
"I'm happy with it, now I'm going to Pilates every week."
Sophie Smets
5/5
"Great taste and dissolves well in water, highly recommended!"
Demi
5/5
"Very satisfied with this product! It's ideal for saving space in the kitchen and tastes great. It's also easier to take with me when traveling now that I no longer need three jars."
Esther
5/5
"It's great to have everything in one product, both collagen and vitamins. I feel fitter, more energetic, and I'm sure I'm getting everything that's important for my age without having to combine different jars and sachets every day."
Inge de Zwart
5/5
"Super-fast delivery and the product meets my expectations exactly. It tastes good, has a pleasant texture, and is easy to drink."
Judicael
5/5
Colleins is simply a banger
Camilla Bruins
5/5
"It tastes really good! I used to take creatine and collagen separately, but collagen itself is so gross. This is much better and easier."
Sanne Willemsen
5/5
"I'm so happy with it! The taste isn't too sweet, and it really has everything I need in one drink. My mom regularly steals it from me 🤩"
Ellen
5/5
"Great taste and it's nice that everything is in one! I exercise a lot and have tried many different combinations of supplements. The fact that everything you need is in one scoop works very well for me."
Daantje
5/5
"I'm happy with it, now I'm going to Pilates every week."
Sophie Smets
5/5
"Great taste and dissolves well in water, highly recommended!"
Marion
5/5
"Great taste and nice color. But what's more important to me is that I immediately feel like I'm doing something good for myself and taking care of myself in the morning."
Demi
5/5
"Very satisfied with this product! It's ideal for saving space in the kitchen and tastes great. It's also easier to take with me when traveling now that I no longer need three jars."
Esther
5/5
"It's great to have everything in one product, both collagen and vitamins. I feel fitter, more energetic, and I'm sure I'm getting everything that's important for my age without having to combine different jars and sachets every day."
Inge de Zwart
5/5
"Super-fast delivery and the product meets my expectations exactly. It tastes good, has a pleasant texture, and is easy to drink."
Judicael
5/5
Colleins is simply a banger
Camilla Bruins
5/5
"It tastes really good! I used to take creatine and collagen separately, but collagen itself is so gross. This is much better and easier."
Danisa
5/5
"Tastes really good! I first took creatine, and Collagen's Pink Lemonade powder tastes really great. It's the first supplement in my cupboard that doesn't taste like 'chemical powder'! I'll definitely be ordering this more often. Collagen on its own is so disgusting. This is much better and easier."
Everything you want to know about Colleins
One scoop per day is sufficient. Mix it with 300–500 ml of cold water and drink it in the morning or before your workout, whichever suits your rhythm best. For a fuller flavor, use slightly less water; for a lighter flavor, use slightly more. Consistency is more important than timing: it's all about your daily routine.
Absolutely. Although creatine is often known as a "sports supplement," it is also useful for women who are simply active in their daily lives. The formula is designed to be easy to maintain as part of a healthy routine. Vitamin C helps reduce fatigue.
That is a common misconception. Colleins contains 3 grams of creatine per scoop, an amount that is widely used in research and is suitable for daily use. Most users find it to be an easy-to-drink formula that fits well into their routine. Drink plenty of water throughout the day for optimal results from your ritual.
Colleins is intended to be part of a daily routine. The experience varies from person to person; some quickly notice that it becomes easier to maintain their rhythm, while others mainly use it as a moment of self-care. The most important thing is to use Colleins daily for a consistent routine.
Yes. Colleins is produced in the Netherlands under strict European quality standards (GMP & HACCP). The ingredients, collagen, creatine, and vitamin C, are all safe for daily use in the recommended dosage.
Yes, that's fine. You can take Colleins at any time that suits your routine—before, during, or after breakfast. You can also alternate it with coffee or tea. Some women drink it first thing on an empty stomach, others combine it with their breakfast. Choose whatever is easiest for you to stick to.
This is always a personal choice, but for a consistent routine, we recommend using Collene daily, even on days when you don't exercise. It's not about peak moments, but about regularity. One scoop per day, every day—that's how you make it a regular ritual.
No, Colleins does not contain caffeine, guarana, or other stimulants. You can therefore use it at any time of the day without it affecting your sleep or making you feel agitated.
We recommend that you always consult your doctor or midwife before starting a new supplement during pregnancy or breastfeeding. They can assess whether Colleins is suitable for your personal situation.
Colleins has a Pink Lemonade flavor: fresh, slightly sweet, with a subtle citrus and berry note. It is deliberately not too sweet and not "chemical." Most women describe it as refreshing and easy to drink—even on a daily basis. Tip: use more water (1.4–1.9 liters) for a lighter flavor, or less (1 liter) for a fuller flavor.
Yes, you can take Colleins at any time that suits you. In the morning, afternoon, or early evening—it doesn't affect how it works. Because Colleins does not contain caffeine or stimulants, it does not affect your sleep.
Colleins is not suitable for vegetarians or vegans, as it contains bovine collagen. However, it is lactose-free and gluten-free. The formula contains no unnecessary fillers—only collagen peptides, creatine monohydrate, vitamin C, natural flavors, and a small amount of sweetener (sucralose).
For any other questions, feel free to send an email to support@colleins.com. We are happy to help!
Research and sources
¹ Kreider RB et al. International Society of Sports Nutrition Position Statement: Creatine Supplementation and Exercise. Journal of the International Society of Sports Nutrition, 2017. Link to study² Branch JD. Effect of creatine supplementation on exercise performance: A meta-analysis. International Journal of Sport Nutrition and Exercise Metabolism. (Note: the beneficial effect is achieved with a daily intake of 3 g of creatine). Link to study³ Candow DG et al. Creatine supplementation and muscle physiology. Nutrients, 2021. Link to study⁴ Rawson ES, Venezia AC. Creatine supplementation and brain energy metabolism. Amino Acids, 2011. Link to study
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