In 2018, at 41 years old, I was at a personal fitness high. I had qualified to represent Team USA at the World Multisport Championships in Odense, Denmark for duathlon. I was running 6:30-minute miles with ease, holding 21 mph on the bike, and lifting what I thought were heavy weights. I felt strong, fast, and in control.
Then COVID hit.
Like many athletes, my race calendar disappeared, and over the next couple of years, so did some of my fitness. When I decided in 2023 to refocus my training, I expected a bit of rust—but I wasn’t prepared for the storm that followed. Suddenly I was dealing with wildly uncontrolled periods, sleepless nights, severe hot flashes that forced wardrobe changes multiple times a day and night, and—perhaps most frustrating of all—a body that just wouldn’t recover like it used to.
Eventually, I realized I had entered perimenopause.
With that knowledge came change. I began small: limiting screen time before bed, swapping hot coffee for cold fluids in the afternoon, cutting back from four cups of coffee to two, and dialing back processed sugar. Blood work revealed deeper needs—vitamin D, K, B vitamins, and some other stuff I wasn’t ready for.
Even then, the progress was slow—then, I connected with Midi Health, a platform focused specifically on women’s health, and they really know their stuff for women over 40. With their guidance, I added hormone therapy. The combination of lifestyle changes, targeted supplements (omega-3s, iodine in addition to vitamin D, K and a B multivitamin), and HRT was a turning point, but still something was missing. My hot flashes were nearly gone, my brain fog had lifted and the sun was shining through, but I was still sluggish in my training and needed more recovery than ever before. It wasn’t until I added in the BCAA's and creatine as daily supplements that I noticed improvements in my fitness, not just my overall health.
Today, I’m back to running 6:45 miles, biking at 21 mph, and lifting heavier than ever—165-pound back squats and 190-pound deadlifts—at 120 pounds and 19% body fat. And I’m here to say this: creatine was one of the quiet powerhouses in my return to sport.
Triathlon, Aging, and the Female Physiology
According to the Endurance Sports Participant Study by Eventbrite (2014), participation in endurance sports is growing among women, particularly those between 35 and 54. For us triathletes, who juggle the demands of swim, bike, and run, aging brings unique challenges: reduced muscle mass, slower recovery, and fluctuating hormones. These factors make strategic supplementation not just helpful—but potentially essential.
Enter creatine, a supplement long misunderstood as a muscle-builder for male weightlifters. New research suggests it could be just as beneficial—if not more so—for female endurance athletes, especially those tackling the physical and mental rigors of triathlon in their 40s and beyond.
Creatine is More Than a Muscle Builder
Creatine has been pigeonholed as a gym supplement, but the science paints a much broader picture. Studies by Cooper et al. (2012) and Buford et al. (2007) highlight creatine’s role in improving energy metabolism, muscle function, and high-intensity performance. For triathletes—who regularly push through hard intervals and long endurance sessions—these benefits are directly applicable.
But there’s more: Candow et al. (2023) and Rae et al. (2003) connect creatine to brain health, improved memory, and cognitive resilience. That’s especially relevant in triathlon, where focus, pacing strategy, and mental stamina are just as important as physical strength.
Endurance Performance and Creatine
One reason endurance athletes have avoided creatine is the fear of water retention or unnecessary weight gain. But recent studies are challenging that notion.
The 2023 meta-analysis by Fernández-Landa et al. shows that creatine supplementation enhances endurance performance, especially by improving time to exhaustion and training capacity in already fit individuals.
Gras et al. (2021) also found improvements in VO₂ max—a key indicator of aerobic fitness and a cornerstone metric for triathletes.
These findings are particularly valuable for older women, who may face natural declines in muscle power and mitochondrial function. Creatine can support both, allowing triathletes to maintain intensity in training and efficiency on race day.
Debunking the Myths of Hydration, Cramps, and Safety
Many triathletes have heard myths: creatine causes bloating, cramps, or even kidney issues. However:
Dalbo et al. (2008) and Lopez et al. (2009) found no evidence linking creatine to dehydration or heat-related performance issues—even in endurance conditions.
Long-term studies, such as those by Kreider et al. (2017) and Poortmans & Francaux (2000), affirm creatine’s safety, including in older adults, when taken at recommended doses.
As for the “bulkiness” myth? While creatine does increase intracellular water in muscle, this doesn’t translate to bloating or mass gain in endurance athletes. In fact, this extra hydration may support thermoregulation—a bonus during hot races or long bricks.
What About Women Specifically?
Historically, most supplement research has focused on young men. But that's changing. As Antonia et al. (2021) note, many outdated creatine misconceptions are rooted in research that didn’t include women.
Emerging data shows creatine may offer unique benefits for women, particularly those in perimenopause or menopause. Hormonal shifts impact both muscle and brain function—areas where creatine can offer meaningful support. Bemben & Lamont (2005) suggest creatine may enhance neuromuscular performance during aging—a crucial edge for any triathlete facing the grind of multiple disciplines.
Practical Guidelines for Female Triathletes Over 40
If you're a woman over 40 training for triathlons or other endurance events and considering creatine, here’s what science recommends:
Start with 3–5 grams per day: No need for loading phases. Just a small, consistent daily dose.
Stay hydrated: Standard triathlon/endurance sport hydration practices apply, but creatine doesn’t require extra precautions.
Be consistent: Benefits accrue over time, so daily use (not just around races) is key.
Pair it with strength and interval training: Creatine shines when combined with demanding workouts—just like the ones in your training plan.
Fueling the Next Chapter of Your Over 40 Body
For the growing community of female triathletes over 40, creatine supplementation offers a compelling, science-backed way to optimize training, enhance recovery, and support long-term brain and muscle health. It’s not about chasing youth—it’s about powerfully supporting the body and brain through smart, intentional fueling.
If you need actual results, look at mine. Remember I mentioned I have declining brain function, weakness, increased need for recovery, and after adding in a consistent 5g of creatine, daily, for about 2 months I really started to feel the difference.
Triathlon is as much about resilience as it is speed—and creatine may just be another tool in your endurance toolkit, helping you push longer, recover faster, and stay sharp from swim start to finish line.
Eventbrite Report. (2014). Endurance Sports Participant Study. Retrieved from https://eventbrite-s3.s3.amazonaws.com/marketing/britepapers/Endurance_Report_Survey.pdf
Cooper, R., et al. (2012, July 20). Creatine supplementation with specific view to exercise/sports performance: an update. Retrieved from https://pubmed.ncbi.nlm.nih.gov/22817979/
Buford, T., et al. (2007, August 30). International Society of Sports Nutrition position stand: creatine supplementation and exercise. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2048496/
Candow, D., et al. (2023, June 27). “Heads Up” for Creatine Supplementation and its Potential Applications for Brain Health and Function. Retrieved from https://pubmed.ncbi.nlm.nih.gov/37368234/
Rae, C., Digney, A., McEwan, S., & Bates, T. (2003, October 22). Oral creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trial. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1691485/
Fernández-Landa, J. et al. (2023, May). Effects of Creatine Monohydrate on Endurance Performance in a Trained Population: A Systematic Review and Meta-analysis. Retrieved from https://pubmed.ncbi.nlm.nih.gov/36877404/
Gras, D., et al. (2021, December 3). Creatine supplementation and VO2max: a systematic review and meta-analysis. Retrieved from https://pubmed.ncbi.nlm.nih.gov/34859731/
Dalbo, V. et al. (2008, July). Putting to rest the myth of creatine supplementation leading to muscle cramps and dehydration. Retrieved from https://pubmed.ncbi.nlm.nih.gov/18184753/
Lopez, R., et al. (2009, April). Does Creatine Supplementation Hinder Exercise Heat Tolerance or Hydration Status? A Systematic Review With Meta-Analyses. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2657025/
Kreider, R., et al. (2017, June). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Retrieved from https://pubmed.ncbi.nlm.nih.gov/28615996/
Poortmans, J. & Francaux, M. (2000, September). Adverse effects of creatine supplementation: fact or fiction? Retrieved from https://pubmed.ncbi.nlm.nih.gov/10999421/
Antonia, J., et al. (2021, February).Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? Retrieved from https://pubmed.ncbi.nlm.nih.gov/33557850/
