Our founder, Evans Armantrading, recently sat down to explain a supplement he’s personally taken on and off for over 15 years — creatine. After 17 years running CNU Fit across Dover, Milford, and Middletown, helping more than 3,500 people lose over 45,000 pounds, and earning six nutrition certifications, he’s watched a lot of fitness trends come and go. Creatine isn’t one of them. It’s the most researched supplement in the world, and for adults over 40 here in Milford, Delaware, it may be one of the simplest things you can add to your day. Here’s his breakdown, in plain language.

First, what creatine actually is

Creatine isn’t a steroid, a drug, or a lab invention. Your body makes it naturally — in your liver, kidneys, and pancreas — from the protein you eat, and it’s found in the food you already eat. About 95% of it is stored in your skeletal muscle, with the rest in your brain and heart.

Here’s the catch: as we age, our ability to produce and absorb creatine drops off. Our natural levels top out and we stop storing it as well. That’s why Evans is speaking specifically to the 40-plus crowd — creatine helps at any age, but after 40, topping it up through a supplement becomes genuinely important.

How it works: think of a rechargeable battery

Stay with us for one science moment, because it’s the key to the whole thing. The energy your cells run on is called ATP (adenosine triphosphate). Inside each cell, tiny engines called mitochondria constantly build and burn ATP to power everything — your muscles, your breathing, your brain.

The problem is your body burns through ATP all day and needs to “recharge” it. That’s creatine’s job: it donates the piece your body needs to rebuild ATP, over and over, like a battery recharging in a split second. When you don’t have enough creatine on hand, you can’t recharge as efficiently. You won’t feel a “pump,” but over time you’ll notice more endurance — whether that’s getting through a busy day or pushing through a workout.

The hydration piece: plump cells, not puffy skin

One of Evans’s favorite ways to explain creatine is a tomato. Creatine pulls water into your cells (intracellular hydration) rather than leaving it pooled outside them. A well-hydrated cell is like a firm, plump tomato — it functions better, recovers faster, and is more resilient. A dehydrated cell is the shriveled version that struggles to do its job.

This matters because your muscles are mostly water. The more hydrated they are, the better they contract and the more resilient they become. It even improves something we measure right here in the studio during your InBody scan: phase angle, which is essentially how strong and resilient your cells are. So when the scale ticks up a pound or two in your first couple of weeks on creatine — that’s good weight. It’s water inside your muscle cells, not bloat, and it levels off within a week or two.

A sharper brain, too

Creatine isn’t only a muscle story. Because your brain stores creatine as well, research points to real cognitive benefits — better memory, focus, and mental clarity. Your brain is a “use it or lose it” organ, and creatine appears to support the way brain cells fire and communicate. Evans notes it can even help with the foggy-brain feeling that’s common during menopause or with insulin resistance.

The myths, cleared up

• “It’s a steroid.” No. It’s made in your body, it’s in your food, and it has zero hormonal effect. It won’t raise testosterone or stop hot flashes.
• “It’s just for bodybuilders.” No. The bigger wins here are day-to-day strength and staying independent — climbing stairs more easily, carrying groceries, recovering faster.
• “It’ll damage my kidneys.” For healthy kidneys, there’s no evidence of harm. If you have kidney or liver issues (or take diuretics or other prescriptions), that’s a conversation for your doctor first — always.
• “It’ll make me bloated.” That’s the water-outside-the-cell fear. Creatine does the opposite; it moves water inside.

What to do this week

• Talk to your doctor first if you have any kidney or liver condition or take prescription medications.
• Keep it simple: about 5 grams a day, every day. And here’s a myth even Evans wants gone — you do not need to “load” with 20 grams a day for a week. Just stay consistent; your body builds its stores naturally over time.
• Stay hydrated. Creatine draws water into your muscles, so aim for at least eight glasses of water a day.
• Habit-stack it. Evans takes his in the morning with his other supplements. Pick a moment you’ll never forget — coffee, oatmeal, your morning water — and it becomes automatic. Consistency beats timing every time.
• Mind your quality. Supplements aren’t FDA-regulated, so what’s on the label isn’t always what’s in the container. Look for creatine monohydrate (5g), ideally from a third-party-tested, traceable source. Bonus points for formulas that add HMB (which helps protect against muscle breakdown) and electrolytes like calcium, magnesium, and potassium.

Women over 40 — this one’s especially for you

Evans believes women may see greater benefits from creatine than men. As estrogen and testosterone shift through perimenopause and menopause, muscle loss speeds up and the risk of thinning bones (osteopenia and osteoporosis) climbs. Creatine, paired with strength training, is one of the simplest tools to help push back against both.

Curious whether creatine fits your journey? Let’s talk — right here in Milford

Here’s the honest truth: creatine works best as a supporting player. It helps your muscles recharge and recover, but it can’t build strength on its own. The real results come from consistent, well-coached strength training built around your body — and creatine simply helps that training work harder for you. At our Milford, Delaware studio, we help adults over 40 put both pieces together with semi-private personal training, stretch therapy, and InBody scans that show your real muscle mass, hydration, and phase angle.

Come in for a free, no-pressure consultation at our Milford studio. Let’s build a personal training plan that fits your body and your goals — with creatine supporting the work, not replacing it. You bring the goal; we’ll bring the plan — we’re with you every step of the way.

This article is health education, not medical advice. Always check with your doctor before starting any new supplement.