Creatine and protein, are two things I wouldn't leave home without... and here's why

Okay, let's have a real conversation about supplements. I know you've probably seen a thousand "must-have" supplement lists, and half of them contradict each other. The wellness industry loves to sell you the latest trendy powder or pill, promising miracle results that never quite materialize.

But here's the thing: after years of trying every supplement under the sun, there are exactly two that I genuinely believe are non-negotiable for most people, especially women over 40 dealing with hormone changes, change in body composition, and metabolic slowdown. I'm talking about protein powder and creatine.

These aren't sexy new discoveries. There's no exotic Amazonian berry or ancient Chinese secret here. Creatine and protein together are probably the most studied, most proven, most boring-but-effective supplements in existence. And that's exactly why they work.

We're not about hype, we're about what actually moves the needle. So let me tell you why creatine benefits and protein benefits are so significant that these two supplements have earned permanent real estate in my daily routine, and why creatine for women is one of the most underutilized tools for health after 40.

Why protein powder is non-negotiable (especially for women over 40)

Let's start with protein, because this is the foundation. If you're not getting adequate protein, nothing else you do will work at its full potential; not your workouts, not your hormone optimization, not your metabolism.

The protein for muscle building connection

Here's what most women don't realize: starting around age 30, you naturally begin losing muscle mass. This process accelerates dramatically during perimenopause and menopause when estrogen and testosterone decline. You can lose 3-8% of your muscle mass per decade after 30, and the rate increases after 50.

Why does this matter? Muscle is metabolically active tissue. It burns calories at rest, supports your joints, keeps you strong and independent, stabilizes blood sugar, and literally holds up your structure. Protein builds muscle. It's the raw material your body uses for muscle protein synthesis.

The harsh reality: Most women, especially women over 40, aren't eating nearly enough protein. The old RDA (recommended dietary allowance) of 0.8g per kilogram of body weight is woefully inadequate for preserving muscle, especially during hormonal transitions.

What you actually need: Most research suggests 0.7-1.0g of protein per pound of body weight for optimal muscle preservation and building. For a 150-pound woman, that's 105-150g of protein daily.

This is where protein supplements come in. Not as a replacement for whole food, but as a practical tool to hit your protein intake targets without eating non-stop.

Protein weight loss and metabolism support

If you're trying to lose weight (especially during menopause when it feels impossible), high protein diet is your best friend:

• Increases satiety (you feel fuller longer)
• Higher thermic effect (burns more calories during digestion)
• Preserves muscle during calorie deficit (so you lose fat, not muscle)
• Stabilizes blood sugar (reduces cravings and energy crashes)

The protein weight loss connection is so strong that simply increasing protein intake, even without other changes, often leads to calorie reduction and fat loss.

Best protein powder: what to look for

Not all protein supplements are created equal. Here's what I look for in the best protein powder:

Whey protein:

• Complete amino acid profile
• Highly bioavailable (easily absorbed)
• Rich in leucine (triggers muscle protein synthesis)
• Downside: Not suitable for vegans or those with dairy sensitivity

Plant-based protein:

• Options: pea, rice, hemp, or blends
• Can be complete if properly formulated
• Often easier on digestion
• Downside: May need larger servings to match whey's amino acid profile

Key quality markers:

• Minimal ingredients (protein, natural flavors, maybe stevia)
• Third-party tested (NSF, Informed-Sport)
• 20-30g protein per serving
• Low sugar (under 5g)

Creatine: the most misunderstood supplement for women

Now let's talk about creatine, the supplement that most women either haven't heard of or are afraid to try because of myths and misconceptions.

What is creatine and does creatine work?

Creatine is a compound your body naturally produces (and you get some from eating meat) that helps regenerate energy in your cells. Creatine monohydrate is the most studied form and the gold standard.

Does creatine work? Absolutely yes. Creatine is literally one of the most researched supplements in sports science, with hundreds of studies showing consistent benefits. This isn't hype, this is established science.

Creatine benefits: way beyond muscle building

Most people think creatine is just for bodybuilders, but the creatine benefits extend far beyond the gym. WHile it enhances workout and recovery and preserves muscles, it also can help support glucose metabolism.

Creatine benefits the brain and can support improved memory and mental performance and even reduce mental fatigue. It can also support bone health synergy when combined with resistance training and protein.

Creatine side effects: what you actually need to know

Let's be honest about creatine side effects. It is common to experience initial water weight gain or occasional mild stomach upset, usually from taking too much at once. More rarely it can lead to digestive issues that can be avoided by splitting doses or taking with food.

If you have certain pre-existing conditions, especially involving the kidneys. You should always consult your doctor if you have pre-existing conditions or are pregnant / breastfeeding due to lack of research.

When supplements aren't enough: the hormone connection

Here's the honest conversation: protein and creatine together are powerful tools, especially for women over 40. They support muscle, metabolism, strength, and recovery better than almost any other supplements.

BUT, they work best when your hormonal foundation is solid. If you're doing everything right with nutrition and supplements, hitting your protein intake, taking creatine consistently, strength training regularly, and you're STILL experiencing:

• Severe change in body composition despite effort
• Inability to build or maintain strength
• Crushing fatigue that makes workouts impossible
• Significant weight gain (especially belly fat)
• Complete lack of recovery between workouts
• Brain fog that doesn't improve

...then it's worth investigating your actual hormone levels. Sometimes the issue isn't protein intake or creatine dosage, it's that your testosterone, thyroid, or other hormones are so depleted that your body can't respond normally to these inputs.

Protein supplements and creatine are tools that work WITH your biology. But if your biology is significantly disrupted by hormone imbalance, you may need to address that foundation first.

My final take: why these two supplements are worth it

I've tried dozens of supplements over the years. Most ended up half-used in the back of my cabinet. But protein powder and creatine have stayed in my routine for years because they consistently deliver results I can see and feel.

With adequate protein I maintain muscle more easily, I feel fuller and more satisfied, my energy is more stable and my strength training actually produces results. With creatine I'm noticeably stronger in the gym, I recover faster between workouts, my muscle definition is better and my mental clarity is sharper

These aren't dramatic overnight transformations. They're the steady, sustainable improvements that add up to significant differences over months and years, exactly the kind of results that actually matter.

For women navigating the challenges of perimenopause, menopause, or just aging past 40, creatine benefits and protein benefits are too significant to ignore. These aren't optional nice-to-haves. They're foundational tools for preserving muscle, maintaining metabolism, and staying strong.

Ready to optimize your foundation?

Whether you're just starting with protein supplements and creatine, or you've been using them but not seeing the results you'd expect, understanding your hormone levels can help you know if you're working with a solid foundation or fighting against significant hormonal challenges.

Results vary individually and BHRT does not guarantee results. This part of the hormone journey absolutely needs to be guided by licensed providers and treatment is appropriately determined by provider discretion.