Female Athlete | Full-Day Fueling, Performance & Recovery

Optional for repeated high-intensity and strength/power demands after team review. Use 3–5 g creatine monohydrate once daily, including rest days; match the scoop to the current label. No loading phase is required. Take with breakfast or a post-training meal for consistency. Count creatine in all other products; do not double up. Discuss kidney disease, pregnancy, medications or weight-class constraints with your clinician. Review GI tolerance and body-mass changes after 2–4 weeks.

Optional convenience food when a meal or snack will not meet your protein needs. One label serving provides about 21 g protein; mix with at least 8 oz fluid. Use after training or at another meal gap as needed, counting it toward total daily intake. Combine with carbohydrate after demanding practice. A scoop is not a complete recovery meal and may not meet a larger athlete’s full meal protein target. Skip when food already covers the need. Contains milk; avoid with milk allergy. Do not automatically take one shake after each session plus another at bedtime.

Optional on days when your individualized hydration plan calls for added sodium. Mix one packet in at least 12 oz water per label; sip around practice as appropriate. One packet supplies about 480 mg sodium, 99 mg potassium and 40 mg magnesium. This is not a carbohydrate fuel or a complete replacement for every athlete’s sweat losses. Do not automatically add it to another electrolyte drink. Fluid volume and additional sodium require your dietitian’s sweat-rate/conditions plan; avoid drinking beyond losses. Seek clinician guidance with kidney/heart disease, fluid restrictions or medications affecting electrolytes.