Buffy's Bulletin

Case Study: 30 Days Back on Creatine After 9 Months Off

Setting the Context

After pregnancy and part of her nursing journey, our founder Meg paused creatine for about nine months. When she reintroduced it, she committed to a 30-day self-experiment to see how her body and strength would respond, and to share results with women wondering if creatine is worth it.

At the start, Meg weighed 138 lbs, which is lean for her. Like many women, she assumed creatine might cause unwanted weight gain due to water retention. To set a baseline, she finished a 12-week peaking protocol and tested her deadlift max: 302 lbs at RPE 7.5.

Protocol During the 30 Days

– Supplement & Dose: 5 grams daily of Creatine Monohydrate (she took ours, specifically).

– Timing: No specific timing — just consistent daily intake.

– Loading Phase: Skipped (not necessary for results).

– Training: Stronger by the Day, 4x per week, consistent with her routine during the creatine break.

– Lifestyle: No deliberate changes to diet, sleep, or hydration.

Outcomes & Results

Strength Improvements
After 30 days, Meg retested her deadlift without another peak. She pulled 303 lbs with noticeably faster bar speed (RPE 6.5) and then hit 308 lbs for a new PR.

Body Composition
Her scale weight didn’t change – she stayed at 138 lbs – but her physique told a different story. Progress photos showed more definition in her core, hips, and legs. This aligns with research showing creatine can support lean muscle gain without making women “bulky.”

Training Experience
Around day 16, Meg described her workouts as feeling “easier to attack.” The usual “slacker voice” in her head was gone, leaving her with more motivation, energy, and overall workout enjoyment.

Side Effects
She noticed feeling thirstier, though it was unclear if that was due to creatine or a Texas heatwave. She didn’t experience bloating or GI discomfort — a common concern among women considering creatine.

Discussion & Interpretation

Why creatine works
– Energy system boost: Creatine increases phosphocreatine stores in the muscles, fueling short, high-intensity efforts like lifting.

– Improved work capacity: Faster ATP regeneration allows more reps, higher weights, and better recovery.

– Confidence and motivation: Strength gains often drive adherence, especially for women working to stay consistent in the gym.

Science alignment
– Dozens of studies confirm creatine increases strength, lean mass, and training performance within 4–12 weeks. Meg saw results in just 30 days.
– Despite myths, creatine is safe, effective, and especially useful for women, who naturally have lower muscle creatine stores than men.

Limitations
This is a single case study — results can vary. However, Meg’s improvements mirror findings in controlled studies.

Take-Home Recommendations

Who Benefits Most?
– Women who want to build strength or muscle without “bulking.”
– Lifters returning to creatine after a break.
– Beginners seeking a proven, safe supplement to enhance results.

How to Use Creatine for Women
– Daily dose: 3–5 g creatine monohydrate.
– Consistency > timing: Take it daily, morning or night.
– No loading phase required.
– Safe to pause and restart at any point.

Safety & Myths
– Creatine does not cause fat gain or masculinizing effects in women.
– Extensively studied — safe for healthy women of all ages.
– Those with kidney issues should consult a doctor.
– Staying hydrated is recommended, but creatine does not inherently dehydrate you.

Further Reading
– International Society of Sports Nutrition Position Stand on Creatine
– Buff Chick Blog: What is Creatine & Why Women Should Consider It

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Studies have demonstrated Creatine supplementation supports strength and power output during intense resistance training.* Buff Chick Creatine is a micronized (200 mesh) Creatine Monohydrate, so it easily dissolves and combines perfectly with any of our other supplements.

We only include ingredients that are scientifically studied to support performance.* Transparency is one of our core values, so we've ditched proprietary blends and conducted 3rd party testing to ensure our products are free from banned substances and contaminants.*

Want to read more about creatine? Head over the Buffy's Bulletin to check it out. 

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