Why I Finally Said Yes to Creatine

Why I Finally Said Yes to Creatine — Without the Bloat

Published about 2 months ago • 1 min read

Happy Fall Fabulous Friends!

A lot of women — especially in healthcare — still see creatine as a “gym bro” supplement. But it’s one of the most researched tools for protecting muscle, strength, and even BRAIN health in midlife.

It once had a bad reputation for “hurting kidneys” because it raises creatinine — a byproduct used to measure kidney function. But in this case, that rise reflects more creatine in the body, not kidney damage.

This time, I started with 3 g/day for one week, then increased to 5 g/day — and completely avoided the mild belly bloat I used to get when jumping straight to a heaping scoop.

Bottom line: creatine monohydate (3–5 g daily) is safe, evidence-based, and especially helpful for women looking to maintain energy, cognition, and lean muscle through midlife.

Come TRANSFORM, learn, and lean out with our Strong Women community— FREE evidence based resources: training, nutrition, and zero BS.
Click to become a limited time founding member (free for life!)

References:

Front Nutr. 2024; 11:1424972
J Int Soc Sports Nutr. 2013; 10:26
PMC7910963
https://pmc.ncbi.nlm.nih.gov/articles/PMC4170516/

Cheers to thriving together,

Alys

Unsubscribe · Preferences

This is for you if you are sore, overwhelmed, and want to stop yo-yo dieting

Misconceptions to fix so you stop thinking about health, bloat and body image all day and start having more joy: Most women think: “I just need recipes and a meal plan.” Yes—recipes help. But they only fulfill part of the journey. We’ve ALL lost fat before. But we couldn’t keep it off because the program didn’t teach us convenience or consistency. If something isn’t convenient, we burn out.If we can’t stay consistent, we move backward.Not a “willpower” issue—more of a systems issue. Without a...

4 days ago • 1 min read

Your stronger body shortcut for a week when you have no time

Hi Fabulous Friends! Before I wish you a Happy Thanksgiving filled with memories and the best pumpkin pie you have ever had, I want to share what is happening inside our Aloha Alyssa Fit community. Consider this your pre holiday cheat code to building muscle in midlife! This week we are getting laser focused on building muscle better and faster. It took me years and a whole lot of investment in coaches to learn what I am about to say in three simple points. If you want more strength, better...

12 days ago • 2 min read

I wanted to look "toned" ...The mistake I didn’t realize I was making, and the strategy that fixed it

Hi Fabulous Friends! Toned and defined is the look most women are after. I chased it too and kept hitting a wall. Here’s why my muscle definition stalled and the shifts that finally changed everything. Problem 1Pushing harder instead of progressing smarterI kept adding more intensity and more sessions because I was frustrated with slow results. All it did was overload my body and keep me in a constant recovery deficit. This is one of the most common reasons midlife women stall. SolutionI...

24 days ago • 1 min read