Why Creatine Matters for You
Creatine is a powerhouse supplement, especially for adults 35–55. Dr. Stacy Sims calls it a “must” for women, particularly in perimenopause and menopause, to boost muscle strength, power, brain health (think sharper focus), and even mood. “Take 3–5g daily,” Sims says, “and you’ll see results without bulking or bloating” (Web ID: 1, 2). Men benefit too, with enhanced workout performance and recovery. Since women (especially vegetarians) and aging adults have lower natural creatine stores, supplementation is key to fueling those deadbugs and squats in our programs (Nutrients, 2017).
What Is Bioavailability?
Bioavailability is how much of a substance your body can absorb and use. For creatine, it’s about getting those 3–5g into your muscles to boost energy (ATP) for workouts and brain function. Not all forms are equal—let’s compare the big three.
Creatine Monohydrate Powder: The Gold Standard
Dr. Sims swears by creatine monohydrate powder, and science backs her up. Here’s why it’s top dog:
- Near 100% Bioavailable: Mix 5g with water, a Fairlife shake, or your post-LiftHer smoothie, and it’s fully absorbed, saturating muscles in about 3 weeks (Nutrients, 2017).
- Stable When Fresh: Worried about mixing it with water? Sims doesn’t stress it—creatine stays stable for several hours at neutral pH (like tap water), with minimal degradation to creatinine. Drink within a few hours for best results (J. Int. Soc. Sports Nutr., 2012).
- Cost-Effective: A 5g scoop costs pennies, making it perfect for daily use.
Premixed Creatine: Convenient but Compromised
Premixed creatine (think ready-to-drink bottles or pre-made shakes) sounds easy, but there’s a catch:
- Reduced Bioavailability: Creatine degrades into creatinine in liquid over days or weeks, lowering how much your muscles absorb. Store-bought premixed drinks often lose potency by the time you sip them (J. Int. Soc. Sports Nutr., 2012).
- Not Sims’ Pick: Sims sticks to pure monohydrate powder for maximum effectiveness, avoiding liquid forms that sit on shelves (Web ID: 2).
- Higher Cost: You pay more for convenience, not results.
Tropos Tip: Skip premixed drinks. Mix your own creatine powder fresh to ensure every gram counts for your muscle and brain gains.
Creatine Gummies: Tasty but Less Effective
Creatine gummies are trendy, but they don’t measure up for bioavailability:
- Lower Bioavailability: Gummies often pack just 1–3g of creatine per serving, far below the 5g recommendation. Additives like sugars and gelatin may further reduce effective absorption compared to pure powder (Sports Med., 2020).
- Not Sims-Approved: Sims doesn’t endorse gummies, favoring monohydrate powder for its proven delivery to muscles (Web ID: 2).
- Costly Compromise: You’d need multiple gummies to hit 5g, spiking costs and calories.
Debunking the 2-Hour Myth
Ever heard that mixing creatine with water makes it lose potency after 2 hours? Let’s set the record straight. Studies show creatine monohydrate is stable in water at neutral pH (like tap water) for several hours, with only minor degradation to creatinine (J. Int. Soc. Sports Nutr., 2012).
How to Make Creatine Work for You
Ready to boost your Tropos workouts? Here’s how to get the most from creatine:
- Choose Monohydrate: Stick with 5g of pure creatine monohydrate powder daily.
- Mix Fresh: Add to water, a high-protein smoothie, or a Fairlife shake post-workout. Drink within a few hours to keep it potent.
- Stay Consistent: Take it daily (with or without food) to saturate muscles and see benefits like stronger squats or sharper focus in 3–4 weeks.
- Pair with Nutrition: Fuel your gains with high-protein meal