My Creatine Trial

Here are the facts for ATP Creatine:

1. It boosts muscle strength, endurance, and recovery by directly increasing ATP availability and production, the body's main energy source.  This improves energy levels and reduces fatigue, which is crucial during midlife hormonal changes.

2. It is best for women who are focused on combating muscle loss (sarcopenia), promoting lean muscle mass and strength.  Using ATP creatine improves exercise performance, and enhancing bone density through resistance training. It supports bone mineral density reducing the risk of osteoporosis.

3. It supports cognitive function and reduces fatigue, making it ideal for active lifestyles. ATP Creatine enhances memory, mental clarity and may reduce brain fog which is often experienced during perimenopause or menopause.

4. Creatine has been linked to improved mood and reduced symptoms of depression by supporting brain energy metabolism.

5. Women can train harder, recover faster, and sustain higher workout intensity with the use of creatine.

4.7.25 - Day 1

I added 1 scoop of unflavored ATP Creatine (5mg) to my water prior to my resistance workout.  About 20 minutes into the workout I felt a rush of energy and felt strong.  Mid-day I had a bit of brain fog forgetting that I had plugged my phone in to charge while at work.  Went out to my car, the office kitchen & the copy room before calling it from my office phone to find it plugged into the wall behind me.  Upon my arrival home from work I felt energized and went on a 40 minute walk.  By 7pm I was ready to wind down for the day and begin my evening routine.

4.8.25 - Day 2

Box jumps today were a breeze & I felt strong and fast on the SkiErg.  In my research there are two approaches to starting to use creatine. 

1. Loading Phase - This begins with taking 20-25g of creatine daily which is divided into 4-5 servings.  The recommendation is to do this for 5-7 days to quickly saturate muscle stores.  After the loading phase switch to 3-5g daily for maintenance. 

2. Gradual Start - This method skips the loading phase and you begin with 3-5g daily.  This will take longer to saturate the muscles but after a few weeks the muscles are saturated and can receive the full benefit.

My body typically doesn't respond well to dramatic shifts or loading with something new.  With this in mind, I am opting with the gradual start method and taking 5g daily.  Creatine can be taken before or after workouts & consistency with when you take it matters more than the timing itself.  I am mixing my creatine with water and a sustain packet from the Wellness Store  about 15 minutes before my workout and drink it before, during, and immediately following my workout.  

4.9.25 - Day 3

It's like the universe knows what I'm focused on!  It's funny how you focus on something and then it seems like everyone else around you is focused on the same thing.  Call it the "Law of Attraction" or you can say that I've manifested it into my life.  I'm not sure about all of that but here's what I do know. 

Women in their 40's are talking about creatine!  After posting one photo on my Instagram account it's all over my feed.  Podcasts I listen to are airing episodes emphasizing the benefits of creatine.  I overheard women in my yoga class talking about taking creatine.  Since talking about my trail with creatine, a handful of friends have reached out to me directly with their positive experiences and several more asking for information.  I'm discovering that we ALL want to be healthy.  We ALL want to feel strong.  We ALL want to be filled with joy and happiness.  We ALL want to crush it in life. 
Just taking creatine wont get us there, but it is a tool.  It is one small and simple thing we can add to our routine that is scientifically proven to boost muscle strength, bone strength, recovery, brain health, and mental clarity.  Using creatine in combination with fitness and strength building sessions can have profound results.
Some things I noticed today:
1. I feel awake and ready to start my workout at 5:15am.
2. As I am moving through my workout I feel strong and motivated to push myself harder.
3. I am typically sore mid-week as a result of my Mon & Tues workout sessions.  Today I am not sore and my body feels strong.
4. I have not experienced bloating or any of the possible side effects.
5. The powder mixes very easily into my pre-workout drink and has no taste or aftertaste. 

4.10.25 - Day 4

I learned that creatine can be tough on the kidneys so I wanted to take a moment and emphasize that each person's body is different and personal health should be considered prior to making decisions about introducing new things into your system.  I see a Nautropath as my primary doctor.  I had blood work done in February of 2024 and multiple times throughout the remainder of the year.  I will have blood work done again in a couple of months.  I also have access to InBody scans through my F45 gym and have done 12 scans beginning in June of 2023.  Having a solid starting point and actual data about your body's composition is crucial.  But just having the information isn't enough, you have to apply it to truly reach your goals! 
Back to the kidneys - I don't have any pre-existing kidney conditions and today I am considered very healthy (which was not the case 1 year ago!).  Creatine is a naturally occurring compound that helps provide energy to muscles.  As your muscles use energy, they break down, releasing creatinine into the bloodstream. Supplementing with creatine may increase the work that the kidneys are required to do in some cases.  The kidneys filter creatinine from the blood and excrete it in urine. 

Research shows that daily recommended doses have been proven safe for use up to 5 years in healthy people.  I have a nurse friend who recommends 5 months on and 1 month off to give the body's vital organs a break.  

4.11.25 - Day 5

Yesterday stress and overwhelm caught up with me.  By the afternoon I had a headache and was feeling anxious.  This week has been particularly challenging and despite my healthy routines I felt the effects of stress.  After my evening hot yoga class I was in a much better head space and by the time I woke up this morning my headache had gone away naturally.  I am making an educated guess that since there is no indication that creatine can cause headaches, mine was a result of the increase in stressful events I'm experiencing.
While I haven't yet felt more mental clarity, I definitely notice an energy boost and feel strong!  I have not experienced any bloating or tummy issues. 
With the gradual start approach I am taking 5g daily.  Research tells us that a daily dose of 5 grams of creatine typically takes about 2-4 weeks to saturate muscle creatine stores and become fully effective in the body.  After that period of time, creatine absorption is close to 100% and a single 5g dose reaches peak plasma levels within 1-2 hours after ingestion, remaining elevated for up to 4 hours. 
For faster saturation, a loading phase of 20-25g per day for 5-7 days can achieve optimal muscle creatine levels.  This is followed by a maintenance dose of 3-5g daily. 
Due to my desire to reduce the chances of dementia and early neurodegenerative diseases, after I have attained full saturation I may take a slightly higher daily dose.  However, there are indications that exceeding 10g daily may lead to gastrointestinal discomfort or other mild side effects without adding additional cognitive benefits.

4.12.25 - Day 6

It's Saturday which means my morning routine and workout time are different than during the week day.  I woke up at 6:45am as opposed to 4:45am.  The extra two hours of sleep felt great!  I mixed my creatine drink and had a small breakfast of 1/4 cup of Greek Yogurt, berries, walnuts, and ground flax seed prior to leaving for my 8am workout.  I've pushed pretty hard this week and my right leg still causes me ongoing pain due to my injury in 2022.  I have two metal rods attached to my right tibia and right fibula to repair the complete fracture of both bones due to a fall.   My body and mind feel strong and I felt good energy during my workout today.  However, with the pain in my right leg, I opted for a few modifications today.  I've learned that it is important to find a balance between pushing and resting and that allowing my body time to recover is important. 

4.13.25 - Day 7

The number on my scale is not the most important thing to me, however I use weight checks as data to tell me where my body is at and how I am doing with my goals.  My weight will fluctuate easily based on my water intake, time of day I weigh myself, and how regular my bowel movements are.  The cleaner I eat and more fiber I eat the more regular I am.  This week I am up 2 pounds.  This could be a result of several factors, including my creatine trial.  I'm not concerned about this but am noting it to be able to reflect back on. 
Beyond a boost in my energy, I have also noticed muscle recovery benefits.  As I've noted previously this week, my body feels good and I'm not sore.  After dead lifts and kettle bells yesterday I was sure I would wake up feeling stiff this morning and I didn't.  That's a win! 

4.14.25 - Day 8

It is the start of a new week and the weather is supposed to be dry & sunny.  Just the thought of sunshine brings me joy!  After one full week of taking 5g of creatine I can say that I am sticking with it.  I am excited to see more of the long term benefits and for now I am grateful for the way I feel in the morning and through my workout.  Creatine is not just for the Gym Bros!  Ladies... it's for us too!

4.15.25 - Day 9

So why isn't creating just for the gym bros?  Oh my goodness, what I'm going to share here will blow your mind!  Creatine is one of the most well researched supplements with over 500 studies supporting its safety and benefits beyond muscle growth.  Creatine and ATP are the unsung heroes powering your muscles, mind, and immune system -- far beyond the gym. Can you imagine, just adding a scoop of this easily dissolved, unflavored powerhouse to your main source of hydration changing your body and brain for the better? 

Imagine Magellan, the legendary explorer, braving uncharted waters in search of the mythical Fountain of Youth -- a source of endless vitality and renewal.  Now, imagine ATP and creatine as your body's own daring explorers.  While Magellan searched the world for eternal youth, creatine and ATP are on a relentless quest inside your cells, hunting for the secret to instant energy and peak performance. Just as Magellan's journey promised to turn back the clock, the creatine-phosphocreatine system is your body's rapid-response team, instantly regenerating ATP.  ATP is like the golden treasure, it's the "energy gold" that keeps your muscles, brain, and immune cells young, powerful, and ready for action.  Where Magellan's search was legendary but fruitless, your cells' creatine-ATP system delivers real science-backed bursts of energy and resilience every day - no quest around the world or mythical fountain required! Just as Magellan unlocked new trade routes, creatine has revolutionized energy metabolism by optimizing ATP production.  

I've been blinded by outdated stereotypes that creatine is for men, body builders & athletes.  Through my research and own personal experience it's a science-backed, all-in-one upgrade for women's energy, strength, mood, and brainpower, at every stage of life! 

4.16.25 - Day 10

I woke up this morning at 4:45am feeling well rested and ready to conquer my day.  I am more aware of small joys, like the clear sky and the moon and stars radiating this morning on my drive to the gym.  During today's workout, my friend mentioned that we need to get the 90's thinking out of our heads because creatine isn't just for the "meat heads".  It aligned so well with my own thoughts that creatine is just for men who are looking to build their muscles and strut their stuff.  I'm transported back to Golds Gym in my teens.  I'm on the treadmill and back then we didn't have air pods or cellphones to listen to music or stream YouTube and Netflix while getting that run in.  It's just you and the treadmill, oh and the weights slamming to the ground after hearing a loud man grunt like he's a cave man who just caught his next meal and is showing it off with pride to his people.  I look over and yep, just what I thought a testosterone filled guy bulking up with his protein shake and creatine!  Little did I know that fast forward 20 something years and I'd realize that now I'm the one with the protein shake and creatine, mind you I don't grunt or slam the weights down.  

Here's one of the reasons I'm taking creatine... Did you know that women naturally have 70-80% lower creatine stores than men?  Supplementing with a quality creatine product is like strapping on a jetpack for your muscles and brain, especially during workouts, busy days, or hormonal swings.  Speaking of hormones, did you know that when estrogen dips (before your period, postpartum, or during menopause), your energy and mood can tank.  I'm sure if you're a woman you've experienced the impact of this dip... and let's be honest so has everyone else around you!  Creatine steps in to help keep your muscles strong, your mind sharp, and your mood steady -- no matter what your hormones are up to.

4.17.25 Day 11

It's 6:30am, my workout is complete and dinner is in the crock pot.  Today will be busy.  I am purchasing a new vehicle to add to our fleet at work first thing, then taking a group of advocates to the State Capitol for legislative advocacy in support of DD services and investing in our workforce.  In addition, I have several projects that have upcoming deadlines.  It is critical that I show up as my best self, sharp mind, and the ability to move through tasks and needs efficiently.  After work, I have limited time to unwind before heading to my evening yoga session.  I think of creatine like my secret sidekick that fuels my muscles and brain.  Even though I plan ahead and have routines to set my day up for success, there are seasons or phases where I lack motivation, feel sluggish, or let's be honest am just a bit moody.  With the addition of this new best friend for my body, my energy stores are up, my mood is positive, I can easily transition and pivot without getting irritated.  It's no longer about survival through that busy day, its about thriving!