08/09/2026
💬 What My Clients Are Asking...
This week's question: "Should I be taking creatine?"
The research over the last few years—especially for women over 40 and during perimenopause and menopause—is incredibly exciting.
We've moved away from thinking of creatine as "just a bodybuilding supplement."
Today, researchers are looking at its role in healthy aging, muscle health, brain function, recovery, and energy production.
So... let's break it down into normal human language.
💪 What is creatine?
Creatine is a natural compound made from amino acids in our body. It is stored in our muscles as phosphocreatine, where its main job is to help regenerate ATP—our body's energy currency.
Sounds complicated...
Here's the easy version.
⚡ Energy
Creatine isn't an energy drink...
It's an energy recycler.
Your muscles run on ATP, which is your body's energy source. The problem is, you use ATP very quickly during exercise.
Creatine helps recharge ATP so you can squeeze out another rep, recover a little faster, and continue building strength over time.
Think of creatine as your muscles' backup battery. 🔋
💛 Recovery & Inflammation
Research suggests creatine may help reduce oxidative stress and support recovery after exercise.
It also works as what's called a metabolic buffer—meaning when your muscles start running low on energy during exercise, creatine helps recharge ATP and delay fatigue.
In simple terms...
It helps keep your muscles in the game a little longer.
😴 Sleep
Some research suggests creatine may help improve sleep quality and reduce the effects of sleep deprivation.
Interestingly, these benefits seem to be more noticeable in people who are under greater physical or mental stress than in those who are already well rested.
🧠 Brain Health
Your brain uses ATP just like your muscles do.
Researchers are now studying creatine's potential role in supporting brain energy, focus, cognition, and mental resilience—especially during periods of stress or poor sleep.
🚶 Every Movement Counts
Whether you're strength training, taking a Pilates class, going for a walk, chasing kids or grandkids, or simply living a busy life...
Your body depends on these energy systems every single day.
🥄 How Much Should You Take?
A common approach is a loading phase of 20 grams per day (divided into four 5-gram servings) for 5–7 days, followed by a maintenance dose of 3–5 grams per day.
The good news?
Loading is completely optional.
It simply saturates your muscles faster.
If you skip it and take 3–5 grams daily, you'll still reach similar muscle creatine levels—it just takes a few more weeks.
🏋️ Here's the Most Important Part
The greatest benefits are seen when creatine is combined with a progressive strength training program.
Creatine is not a substitute for exercise.
If I could only choose ONE thing for you...
I'd choose two strength workouts each week over taking creatine every single time.
Now combine the two...
✨ That's where the magic happens.
💛 Traci Trainer's Take
I love learning about supplements, but I'll never let them replace the basics.
Strength training.
Walking.
Protein.
Quality sleep.
Consistency.
Those will always be the foundation.
Creatine is simply one of the most researched supplements we have, and for many people it can be another tool to support the work they're already doing.
Because I truly believe...
Muscle is your retirement plan.
Every strength workout is a deposit into your future independence.
👇 Have a question you'd like me to answer in a future post? Leave it in the comments or send me a message.
It might be featured in next week's 💬 What My Clients Are Asking...
💛 Lastly...
I love sharing what I'm learning and translating the latest research into normal human language. My hope is that these posts educate and inspire you, but they're never meant to replace the advice of your physician or healthcare team. Always work with a qualified healthcare professional when making decisions about your health, medications, supplements, or exercise program.
