Three weeks into the trial, despite the fact blood tests indicated an increase in my creatine levels, I was feeling no real difference. The experts suggested introducing a ‘loading phase’ – this is where you take up to 10g a day for a week or two to give your creatine levels a boost, and then go back to 5g a day to maintain. Although this is usually done when you start taking creatine, I decided to do this for week four of the trial to speed things along.
It was in my fifth week that I started noticing changes in performance. I was able to run for longer during the sprint sections of my treadmill runs, this was due to a small delay in the feeling that comes with a build up of lactic acid in the legs. A week later, I started being able to push up to a faster speed for the sprints too. At first, I did wonder if I was just pushing myself harder as a one-off because I knew I was taking the creatine, but I’ve managed to maintain the faster speed.
I also noticed I could push a little harder during weights sessions. I was able to go up in weights during HIIT (high-intensity interval training) and also push out extra reps at the end of strength training workouts because I felt less fatigued. I was surprised that it had only taken a few weeks to see this improvement, however, I did find a study that backs up how even short-term creatine intake can reduce muscle fatigue and improve performance.
I didn’t see a huge difference in my longer runs in terms of performance but I did notice a positive change in my recovery between workouts, muscle soreness seemed to last for shorter periods, which helped recovery runs feel more comfortable.
One unexpected result has been a reduction in joint pain. As a long-time distance runner, I do experience knee pain in the mornings and when ascending and descending stairs, but this has significantly reduced. This could be linked to the improved muscle recovery between runs and other workouts.
It was around week six that I noticed a significant difference in elements of brain function. My on/off symptoms of peri-menopause have largely manifested as sleep deprivation, brain fog and lack of focus and concentration. I’ve noticed that my ability to focus on work, despite a lack of sleep, has hugely improved. Where brain fog has made it difficult to always articulate my thoughts, at times even making me forget words I’ve used for years, I’ve definitely felt more clarity in the last few weeks. I’ve managed to focus better, instead of being distracted for hours on social media, in fact my screen time on my phone has reduced by 65% in the last week.
Are there any side effects of taking creatine?
Creatine usage is considered very safe with no real side effects, although sometimes linked to cramping, bloating, dehydration and water retention, studies do seem to have debunked all these effects. I had no side effects this time around, but I did suffer from bloating when using it ten years ago. This could be down to higher dosages being recommend in those days compared with now.
Despite the above reassurances, people with impaired kidney function or those taking medications should check with their doctor before taking creatine, and some experts do advise not taking creatine with caffeine or other drinks that can dehydrate.
I think I’ll continue taking creatine in a smaller dose, around 3g a day to primarily reap the cognitive benefits. I don’t think that I do enough heavy weights sessions to warrant the 5g a day. But, I do think creatine supplementation will be beneficial to support the strength training that I do as I enter menopause.
Outside of fitness enthusiasts, I think it could be beneficial for vegetarians and vegans, particularly those who do a lot of high-intensity sports, and in smaller doses, for women entering menopause – but do consult your doctor first if taking medication.
