{"id":410220,"date":"2026-02-06T00:36:21","date_gmt":"2026-02-06T00:36:21","guid":{"rendered":"https:\/\/www.newsbeep.com\/uk\/410220\/"},"modified":"2026-02-06T00:36:21","modified_gmt":"2026-02-06T00:36:21","slug":"at-40-i-took-creatine-for-100-days-heres-exactly-how-my-body-changed","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/uk\/410220\/","title":{"rendered":"‘At 40, I took creatine for 100 days \u2013 here’s exactly how my body changed’"},"content":{"rendered":"

43-year-old Laura Try<\/a> from Essex may have been exercising regularly for more than a decade, but until 2023, creatine<\/a> wasn\u2019t part of her routine. Despite its well-documented benefits for women (which Laura explores below), she was among the many who assumed it was reserved for bodybuilders and gym bros.<\/p>\n

In reality, it\u2019s one of the most extensively researched supplements available. So, as interest in creatine continued to grow, Laura decided to put it to the test \u2013 committing to a daily dose of 5 grams for 100 days (she notes that it takes \u2018two-four weeks to see benefits as it\u2019s not fully saturated by the muscles until this point\u2019) to see what effect it would have on her body.<\/p>\n

She measured her body composition at the start of the experiment, tracking weight, fat and muscle, and repeated the same assessments at the end. The results were so compelling that Laura took to her YouTube channel<\/a> to make the case for why it deserves a place in every woman\u2019s training routine. Here\u2019s everything she learned about creatine \u2013 including the benefits and drawbacks, and the exact impact it had on her body fat percentage, muscle mass and bone density.<\/p>\n

\"creatine\"Instagram<\/p>\n

Laura started regularly weight training around the same time that she began using creatine<\/p>\n

What is creatine?\"creatine\"YouTube<\/p>\n

Laura used creatine monohydrate in powder form<\/p>\n

\u2018Creatine is naturally found in the body and also in meat and fish, but in low doses. It\u2019s a source of fuel, providing the muscle with energy during exercise such as weight training, HIIT training and intervals,\u2019 says Laura.<\/p>\n

Benefits of creatine for women\"creatine\"YouTube<\/p>\n

Laura could lift heavier after using creatine<\/p>\n

More energy: \u2018Supplementing with creatine means we can top up our natural stores by about 30%. This can mean more energy and more power. It\u2019s been proven to improve exercise performance, increasing strength and the amount of reps that can be done, which then leads to an increase in muscle mass and overall strength \u2013 both of which are excellent for long-term health in terms of glucose management and injury prevention,\u2019 says Laura.\"creatine\"YouTube<\/p>\n

Laura found she had more energy and power after using creatine<\/p>\n

Improved recovery: \u2018Creatine can also help with recovery from exercise and muscle damage,\u2019 says Laura.Better cognition, memory and mood: \u2018Five percent of the body\u2019s creatine is stored in the brain and the brain loves it as fuel. By supplementing with creatine, it\u2019s been shown to improve cognition, memory and mood,\u2019 says Laura.Increased bone density: \u2018Creatine combined with resistance training could improve bone density, which is particularly good for women. A decrease in hormones as a woman approaches menopause can lead to a decrease in muscle mass and bone density, which can then affect health and quality of life in later years,\u2019 says Laura.\"creatine\"Instagram<\/p>\n

Laura found combining creatine use with resistance training had a big impact on her bone density<\/p>\n

Downsides of creatine for womenGut upset: \u2018Taking too much creatine, especially on an empty stomach, can cause a stomach ache. One way to get over that is to take smaller doses more frequently throughout the day. As creatine absorbs into the muscle, it also pulls water into the muscle, therefore body weight can increase by a few pounds. However, it could be argued that a well-hydrated muscle is a better performing muscle,\u2019 says Laura.How to take creatine\"creatine\"YouTube<\/p>\n

Laura mixed her creatine powder into her daily greens drink<\/p>\n

Laura says: \u2018Creatine comes in various forms, with the most popular being creatine monohydrate, which also happens to be the most researched and most affordable. Creatine can be taken as a powder (that\u2019s my preferred way) or in a capsule or tablet.<\/p>\n

\u2018The powder doesn\u2019t taste of anything, so you can mix it with a drink, a protein shake or even have it with a meal. It doesn\u2019t matter what time of day you take it, as long as you take it every day. It\u2019s been proven safe to take on a long-term basis.<\/p>\n

\u2018The standard dose of creatine is 5 grams, but it can vary between 3 and 10 grams depending on body weight and dietary habits. Given that creatine is found in meat and fish, those on a vegetarian or vegan eating plan tend to have lower levels and can really benefit from taking it.\u2019<\/p>\n

Laura\u2019s results\"creatine\"YouTube<\/p>\n

Laura lost 6kg of fat and gained 3kg of muscle<\/p>\n

Her recovery is better: \u2018It\u2019s worth noting that I started taking it when I began a resistance training programme and a new meal plan, so the results would be a combination of those things. Despite putting everything I have into my workouts, full-on, ferocious effort, I recover quickly and can train hard again the next day.\u2019Her head is clearer: \u2018My cognition and thinking have definitely improved. I can work quicker for longer with less fatigue. It seems my brain is using creatine as fuel.\u2019She\u2019s stronger: \u2018I\u2019ve definitely got stronger. I know some of this is down to beginner gains, but creatine is helping me build strength and get extra reps by giving my body more fuel. Her body composition has improved: So here are my results after 100 days of taking creatine. I\u2019ve gained over 3 kilograms of muscle. I\u2019ve lost 6 kilograms of fat. My bone density has increased by 200 grams.
‘This will mostly be down to the exercise and eating plan, but the creatine would have been the icing on the cake, helping me lift heavier for more reps, which then increases muscle mass and supports long-term health.
\u2018I\u2019m hoping this shows that creatine isn\u2019t just for guys flexing their biceps in muscle vests. Creatine is good for regular folks too \u2013 it\u2019s just that the marketing is stuck in the 1990s.\u2019RELATED STORIES\"Headshot<\/p>\n

\u00a0As Women\u2019s Health UK\u2019s fitness director and a qualified Pilates and yoga instructor, Bridie Wilkins has been passionately reporting on exercise, health and nutrition since the start of her decade-long career in journalism. She secured her first role at Look Magazine, where her obsession with fitness began and she launched the magazine\u2019s health and fitness column, Look Fit, before going on to become Health and Fitness writer at HELLO!. Since, she has written for Stylist, Glamour, Cosmopolitan, Marie Claire, Elle, The Metro, Runner\u2019s World and Red.Now, she oversees all fitness content across womenshealthmag.com.uk<\/a> and the print magazine, spearheading leading cross-platform franchises, such as \u2018Fit At Any Age\u2019, where we showcase the women proving that age is no barrier to exercise. She has also represented the brand on BBC Radio London, plus various podcasts and Substacks \u2013 all with the aim to encourage more women to exercise and show them how.Outside of work, find her trying the latest Pilates studio, testing her VO2 max for fun (TY, Oura), or posting workouts on Instagram. \u00a0<\/p>\n