The Creatine Code

I wasn’t always strong. I once carried extra weight, battled relentless inflammation, and my life seemed literally controlled by severe gut issues. 

Then came the tough blow: diagnosed with Graves’ disease and celiac, I was told I couldn’t gain muscle and that I should stop working out altogether. 

Thankfully I knew this was not going to be part of my story and I declined that invitation to sink into poor me and become a victim of the misinformed medical system.

I refused to accept a life defined by limits and I decided to enter myself into bodybuilding competitions. I knew nothing other than that I was going to gain muscle, heal and prove all the doctors WRONG! 

So this is when my studies began, and I discovered creatine. What started in 2009 as a hopeful experiment turned into a trusted partner in my battle for lean muscle, gut health, and resilience. Through every setback, I’ve pushed harder and now I’m thrilled to share my personal creatine protocol with you, proof that the human body can transform when you refuse to let a diagnosis write your story.

Emily's Creatine Protocol

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Weeks 1 & 2

5 g before workout

Slow introduction to support muscle energy, brain ATP, and recovery.

Weeks 3 & 4

5 g before workout & 5 g after workout

Supporting post-exercise recovery, benefiting gut function and metabolism.

Month 2

15 g per day total, to enhance brain energy, resilience, sleep quality, and metabolism.

Suggested timing:

Morning in coffee or water (5 g)

Pre- or post-workout (5 g)

Evening before bed (5 g)

Month 3: This is what I personally do.

Up to 20 g per day (distributed across morning, workout, and bedtime) if tolerated and aiming for maximal brain, gut, and energy benefits.

Extra Tips

Spreading 5 g doses through the day is fine. There is no exact science.

Higher daily totals (10–20 g) are used for cognitive health & longevity.

Creatine supports ATP regeneration, key for muscles, brain, and energy metabolism!

Under stress or sleep deprivation creatine helps with recovery, memory, mood and sleep regulation.  

There’s no definitive “one right dose” as creatine is flexible, and personalization is encouraged. We are all unique and need to listen to our bodies and always get blood work done at least every 6 months.

Tolerance is generally very good; some people may experience  mild GI discomfort with rapid high dosing.  This is why I always so go slow and listen to your beautiful body!

Standard form (creatine monohydrate) is the most researched and safest form.  There are many “rumors” out there about creatine. Do your research, understand that not all brands are created equally and many contain chemicals, dyes and extras that are not necessary or healthy.

Before beginning, anyone with kidney or liver conditions should consult their healthcare provider. This is a standard warning and why I recommend getting these checked via blood work every 6 months, on creatine or not on creatine.

Why I have loved this Creatine protocol for well over a decade.

Muscle Building & Performance: Creatine boosts high-intensity strength, recovery, and lean mass when combined with exercise.  

Brain & Mood: Improves cognitive resilience under stress (example: sleep deprivation), supports memory, mood, and can offer neuroprotective effects.  

Sleep & Stress: Has been shown to reduce mental fatigue and support sleep-related energy; which so many people need!

Gut Health & Balanced Metabolism: Many people report improved gut health & increase in their metabolic health.

Creatine Protocol Summary

1. Weeks 1–2: 5 g pre-workout

2. Weeks 3–4: 5 g pre- + 5 g post-workout

3. Month 2+: 15 g daily (split morning, workout, evening)

4. Optional Month 3+: Up to 20 g daily (split across day, workout, night)

5. Spread doses flexibly

6. Monitor tolerance and response

7. Consult health care provider if underlying health conditions exist; per usual 😊 

This protocol blends muscle performance with recently emerging holistic benefits that we are starting to see more science backed research on such as brain support, recovery and energy resilience.