My program › Creatine
Creatine, explained
The dose: 5 g of creatine monohydrate, once a day, every day, if you lift. Optional. Cheap. Well studied.
What it is
Creatine is a natural compound your body already makes and stores in muscle, where it recycles quick energy for hard efforts. It is not a steroid, not a hormone, and not a stimulant. It is one of the most-studied supplements in existence [48]. Women carry 70 to 80% lower creatine stores than men, which is part of why midlife women respond well to supplementing it [51].
What the research shows
In adults 57 to 70, creatine plus lifting added about 1.4 kg of lean tissue and more strength than lifting alone [49]. Smaller doses without lifting did nothing. Creatine is a lifting amplifier, not a magic powder; it earns its keep alongside your program, not instead of it. Early research also suggests possible mood and cognition benefits in women, though that evidence is younger. Consider it a bonus, not a promise.
How to take it
| How much? | 5 grams (a rounded teaspoon) |
|---|---|
| When? | Any time. Consistency beats timing. |
| With food? | Does not matter. Mix into anything. |
| Loading phase? | Unnecessary. Steady 5 g a day fills stores in about 3 to 4 weeks, with less stomach upset. |
| Rest days? | Yes, every day, training or not. |
| Stomach upset? | Rare at 5 g. If it happens, split into two 2.5 g doses. |
| Cycling on and off? | No need. It is a daily habit, like your protein number. |
What to buy
Creatine monohydrate. Plain. That is it. The fancier forms (HCl, "buffered", blends, gummies) cost more and have less evidence; every major trial used plain monohydrate. Look for third-party tested brands (NSF Certified for Sport or Informed Choice on the label). Unflavored powder disappears into water, coffee, yogurt or a smoothie. Cost: pennies a day. This is the cheapest evidence-backed thing in your program.
What to expect
Weeks 1 to 3: possibly 1 to 2 lb on the scale. That is water going into your muscle, where it belongs. It is not fat, and it is a sign it is working. Don't quit over it. Weeks 4 and on: an extra rep here, a slightly heavier set there. The effect is real but quiet; it shows up in your training log, not the mirror. It will also nudge a blood test called creatinine upward; that is a lab artefact, not kidney damage, so tell your doctor you take it.
The honest part
Creatine is for muscle, not bone: a rigorous two-year trial in postmenopausal women found no bone-density benefit [50], so we will not sell you that story. The old rumor that creatine harms kidneys has been studied extensively; in healthy adults, it does not [48]. If you have kidney disease, skip it or clear it with your physician first, same as any supplement. Pregnant or breastfeeding: skip it.
Educational content, not medical advice. Review supplements with your physician, especially with kidney conditions or if pregnant.