Week 1

The initial days were as expected: I felt a bit bloated, constipated, and exceptionally thirsty—a common side effect for first-time users. Although I’ve always been a heavy water drinker, my intake increased from about 3-3.5 liters to around 4-4.5 liters daily.

The scale indicated I gained half a kilo (about 1.1 pounds), which was unsettling. My appetite surged as well, leading to increased food consumption.

My weekly calorie intake rose by about 14%, prompting concerns that my weight gain was fat rather than water. Nonetheless, I remained focused on my muscle-building goals and adhered to my workout regimen, which includes three full-body sessions each week.

My Tuesday Routine:

• Warm-up: 30 knee push-ups, 40 bird dogs, 50 band pull-aparts, and 40 squats.
• Dumbbell front squats: 4 sets of 8-16 reps.
• Dumbbell single-arm rows: 4 sets of 8-16 reps.
• Banded hip abductions: 4 sets of 8-16 reps.
• Leg extension machine: 3 sets of 8-16 reps.
• Close grip tricep pushdowns: 3 sets of 8-16 reps.
• Straight arm pulldowns: 3 sets of 8-16 reps.
• Cable kickbacks: 4 sets of 8-16 reps.
• Back extensions with weighted plate: 4 sets of 8-16 reps.
• Ab circuit: 20 ab wheel rollouts, 20 leg raises, 20 Russian twists, and 20 stability ball passes.

My Thursday Routine:

• Warm-up: 30 knee push-ups, 40 bird dogs, 50 band pull-aparts, and 40 squats.
• Barbell hip thrusts: 4 sets of 8-16 reps.
• Chest press machine: 3 sets of 8-16 reps.
• Cable hip abductions: 4 sets of 8-16 reps.
• Dumbbell split squats: 4 sets of 8-16 reps.
• Single-leg RDL: 4 sets of 8-16 reps.
• Dumbbell hammer curls: 4 sets of 8-16 reps.
• Clamshell lateral planks: 4 sets of 8-16 reps.
• Ab circuit: 20 ab wheel rollouts, 20 leg raises, 20 Russian twists, and 20 stability ball passes.

My Sunday Routine:

• Warm-up: 30 knee push-ups, 40 bird dogs, 50 band pull-aparts, and 40 squats.
• Barbell hip thrusts: 4 sets of 8-16 reps.
• Narrow grip lat pulldowns: 3 sets of 8-16 reps.
• Hip abduction machine: 4 sets of 8-16 reps.
• Low row machine: 3 sets of 8-16 reps.
• Dumbbell front squats: 3 sets of 8-16 reps.
• Barbell deadlifts: 3 sets of 8-16 reps.
• Dumbbell lateral raises: 3 sets of 8-16 reps.
• Dumbbell front raises: 3 sets of 8-16 reps.
• Dumbbell Bulgarian split squats: 4 sets of 8-16 reps.
• Ab circuit: 20 ab wheel rollouts, 20 leg raises, 20 Russian twists, and 20 stability ball passes.

These intense routines, coupled with my active lifestyle (10-20k steps per day), likely contributed to my increased hunger. Acknowledging this helped me navigate the initial challenges of creatine supplementation, especially as I began to feel more energized.

However, on day four, I encountered a significant issue: I couldn’t sleep.

Week 2

The second week proved to be exceptionally tough. From day four through day fourteen, I averaged only four hours of sleep each night. I would go to bed around 11 PM or midnight (not feeling tired), wake around 2 or 3 AM to use the bathroom, and then spend two to three hours tossing and turning before facing the day.

Despite maintaining mental clarity (a potential benefit of creatine?), I felt utterly drained. I skipped most workouts and avoided socializing due to my mood. My days were consumed with thoughts of restful sleep, but when nighttime arrived, I couldn’t quiet my mind.

It felt as though I experienced a continuous stream of thoughts, and even when I did manage to sleep, my dreams were intense and stressful.

Desperate to find others who shared my struggle, I searched online.

Reading through those comments made me feel less isolated, though we are still a minority. Research has not established a direct link between creatine and sleep deprivation. One study indicated that rats required less sleep with creatine, while others suggested it may mitigate cognitive decline after poor sleep.

To be fair, I can attest to that; without creatine, I wouldn’t have been able to write as much on so few hours of sleep. I even had an impressive workout on day fourteen despite the ongoing sleep troubles.

Still, I felt off-kilter. The lack of sleep was unsettling and left me feeling unhappy, prompting me to try everything to rectify the situation:

• I took creatine upon waking and ensured I drank ample water.
• I turned off screens at least an hour before bed.
• I avoided eating and drinking two hours before sleep.
• I took magnesium after dinner, as it is associated with better sleep.
• I kept my bedroom cool and dark. (One night, I even asked my husband to sleep in another room to test if it would help.)

I also tried melatonin supplements and over-the-counter insomnia medication, which usually allowed me to sleep for ten hours in the past. Now, they only extended my sleep to six hours.

"Have you considered reducing your creatine intake?" my personal trainer suggested. "You may be particularly sensitive."

That realization struck a chord. I recalled how I had previously struggled to sleep when consuming too much caffeine, even if it was just one cup in the morning.

I am sensitive, and my sleep is delicate.

I typically only drink green or white tea in the morning to avoid disrupting my sleep, and I forgo chocolate in the evening due to its caffeine content.

What if my creatine dosage was too high?

This query led me to Bryan Johnson, a wealthy individual who has invested millions in crafting the ultimate anti-aging routine. He claims to achieve an ideal sleep score (I don’t track mine, as any monitoring disrupts my slumber), yet he takes creatine—specifically 2.5 grams per day.

That amount is less than my intake, despite him weighing more.

This prompted me to investigate the appropriate creatine dosage further and conclude that a maintenance range of 0.03–0.05 grams/kg of body weight is suitable (in my case, between 1.6 and 2.55 grams).

This epiphany led me to lower my dosage as a final measure, but first, I needed to confirm if creatine was indeed affecting my sleep.

How would I do that?

I decided to take no creatine during week three.

Week 3

The third week was revelatory.

The first two days were rough, but by Wednesday, my sleep returned to pre-challenge levels, allowing me to finally enjoy eight hours of uninterrupted rest.

In other words, creatine was indeed impacting my sleep.

I had to decide whether to resume supplementation at a reduced dosage.

As I mulled this over, I also answered some lingering questions:

• Did I lose the weight I had gained? Yes, I shed the half kilo I had previously gained. However, I began my menstrual cycle at the start of the week, which may have accounted for the weight fluctuations, as I often bloat before my period and feel leaner afterward.
• Was I able to lift as much without creatine? Yes, but it felt more challenging. I tested this with the hip thrust and found I could still perform four sets at 35 kg, but I experienced more fatigue than previously.
• Was my hunger reduced? My caloric intake remained fairly consistent, but I felt less hungry throughout the week. It wasn’t until the weekend, after hiking for over four hours a day, that my appetite surged again.

The hiking excursions were exhausting, and it prompted me to reconsider my decision to stop creatine. I couldn't help but wonder, how much better would my performance have been if I had continued supplementation?

On the following Monday, I resumed taking 1.6 grams of creatine.

Note: I’m not suggesting that 3 grams was excessive for everyone; others of my weight take 5 grams successfully. My point is simply that 3 grams may have been too much for me personally.

Week 4

Throughout week four, I felt anxious.

Would my sleep be affected?

Each night, I went to bed apprehensive about staying awake. However, my fears proved unfounded; I slept soundly throughout the week. Although I had to rise a couple of times to use the restroom, I averaged around 7-8 hours of sleep each night.

I also experienced minimal bloating or constipation, my weight remained stable, and I continued to progress in the gym.

While I might need to wait a few more weeks to assess whether creatine is effective for me (I’ve chosen to continue supplementation), week four of this challenge confirmed that reducing my dosage and engaging in self-experimentation was a step in the right direction.

I’m eager to see what comes next.

The Most Visible Result

Gaining muscle was my primary objective, so I closely monitored my appearance and weight throughout the 28 days.

Unfortunately, there was minimal change, as confirmed by my gym's scale.

As demonstrated, I lost some fat but did not gain muscle—though I wouldn’t claim to be surprised. The extended period of sleep deprivation was not conducive to muscle building, as studies indicate that just one or two nights of inadequate sleep can hinder protein synthesis.

Moreover, I trained less than I should have, missing many workouts due to fatigue or other weekend activities. While creatine can enhance muscle gain by improving gym performance, consistent effort is essential to see tangible results.

The Most Encouraging Result

Though I didn't achieve the muscle mass I desired, I do feel stronger.

As shown in Part I, I boosted my hip thrust volume by 25%, which is encouraging as I aim to develop my glutes.

Let’s hope this strength translates into new muscle mass once I commit to more consistent training.

The Unexpected Mental and Physical Benefits

Other notable benefits I experienced included:

1. Improved Mood: I felt generally happier, even during the pre-menstrual phase when I typically feel moody. I was surprised to not feel sad the day before my period, highlighting creatine's potential mood-lifting effects.
2. Increased Energy Levels: Despite sleep deprivation, I was able to work, think, and exercise. I typically have high energy, but creatine elevated it to new heights.
3. Enhanced Appetite: While no studies have established a connection between creatine and increased hunger, other users have reported similar experiences. It could be linked to more intense workouts and heightened energy levels. Regardless, I found myself feeling hungrier, even though I ultimately lost fat.
4. Boosted Creativity: My mind was abuzz with ideas for new articles, recipes, and social plans this month.

Overall, despite sleep-related hurdles, my creatine supplementation resulted in greater happiness, energy, and leanness—even if I was somewhat hungrier. Although I lacked consistency in my workouts to yield muscle gains, I can confidently say I felt stronger while exercising.