Corrine StokoeQuick version: Use code MINTARROW for 20% off Create at trycreate.co/MINTARROW. The gummies are my daily go-to (sour apple is so good). The watermelon powder mix tastes literally like Gatorade and replaced my pre-workout AND my Diet Coke (yes, really).
Hi, hello! Girlfriends, listen to me on this: creatine will change your life. I used to think it was a “gym bro” supplement to “get swole” (Neil's words) but I was so wrong. If you're a female age 30 to 50 and you're not taking creatine, what are you even doing? It's one of the most-researched supplements on the planet, and the benefits go WAY beyond muscle.
I've tried many creatines and Create has become the only one I keep buying. The gummies are clean, gentle, and don't taste medicinal. The powder mix is honestly the best-tasting thing I've added to my routine in years. If you want to skip the explanation, here's the link: use code MINTARROW for 20% off at trycreate.co/MINTARROW.
Why every woman 30+ should be taking creatine
Creatine has been historically marketed to men, which has scared a lot of women off a supplement that could genuinely change how they feel. Here's the truth I wish someone had told me sooner. Creatine helps with:
- Lean muscle preservation (huge if you're on a GLP-1)
- Workout performance and recovery
- Brain function and sharper focus
- Better sleep
- Mood support
- Hormone balance
- Bone health as we age
- Energy and metabolism
It does NOT make you bulky. It does NOT make you puffy or bloated. It's just one of the most well-studied tools we have to stay strong, sharp, and energetic into our 40s, 50s, and beyond.
The pre-workout Diet Coke problem (and how this fixed it)
I'm gonna be real. For years, before workouts I'd reach for a Diet Coke because almost every “pre-workout” I tried had way too much caffeine and made me feel jittery and gross. I'd get excited about a “clean energy” greens or powder mix, check the label, and see “caffeine from green tea” yet again. If you've ever tried to stay off tea, you know how frustrating this loop is.
Create's powder mix was the first thing that actually fixed this for me. It has zero caffeine, AND I get amazing energy and focus right when I drink it. Here's why it works:
- Creatine — the muscle, brain, and energy benefits I just talked about
- Electrolytes — essential for staying hydrated, especially if you're on a GLP-1 medication
- Taurine — a NON caffeine, non-stimulant, non-jittery energy support that's specifically helpful during workouts
- Magnesium — recovery, sleep, and muscle function
I genuinely don't reach for Diet Coke before workouts anymore. This drink does what Diet Coke was doing for me, with none of the downsides and a whole lot of upside.
Watermelon vs. lemon-lime: my (and Neil's) honest take on flavors
I love all the flavors, but watermelon is my favorite. It tastes literally like Gatorade. So good. The first time we got our shipment we were at the beach with friends and one of them said, “does it actually taste good or is it gross?” I told her literally just like Gatorade.
Funny story: while I was over here loving the watermelon flavor, Neil quietly finished off ALL of the lemon-lime packets before I really got to try them. I opened the second bag, took a sip, and was like “oh THAT'S why you were stealing all of it!” The lemon-lime is also incredible. Just bookmark this fact: if there's a man in your house, hide the lemon-lime.
Either flavor is going to be amazing. If you're a watermelon-lover, start there. If you're a lemon-lime person, that's also a winner (just maybe order extra).
Create gummies vs. powder mix: which should you start with?
I take both depending on the day. Here's how I'd think about it.
Create Gummies
The easiest possible way to take creatine. I keep them next to my vitamins and just chew. They taste so much better than choking down a chalky powder, and the sour apple ones are my daily go-to. Perfect if you want zero friction. If you're new to creatine, start here.
Create Powder Mix
This is the powerhouse. Beyond creatine it has electrolytes, taurine, and magnesium, so it's basically a clean pre-workout, electrolyte drink, and creatine dose in one. I mix a packet in cold water before or during workouts, or any time I'd normally reach for a Diet Coke. I love the watermelon. Neil swears by lemon-lime.
Bottom line: gummies for daily ease, powder for energy + hydration + workout days. I take both and rotate. Use code MINTARROW for 20% off either or both.
Why creatine is non-negotiable on a GLP-1 medication
If you've followed my EllieMD review you know I lost 40 pounds on tirzepatide. The thing nobody talks about enough with GLP-1s is that you can lose muscle along with the fat if you're not actively protecting it. Creatine is the most-researched, most-effective supplement for protecting and rebuilding lean muscle, full stop.
Pairing Create with my GLP-1 has felt like an insurance policy on my body composition. The fat keeps coming off, the muscle stays. The Create powder mix also has electrolytes built in, which matters even more on a GLP-1 because hydration becomes a bigger lift. If you're on a GLP-1 and you're not yet taking creatine, this is the single easiest thing to add.
My full creatine + GLP-1 + collagen stack
If you're piecing this together with my other reviews, here's how my health stack actually fits together right now:
- EllieMD tirzepatide for fat loss and metabolic health (my full EllieMD review here)
- Create creatine for muscle preservation, recovery, energy, and cognitive support (this post)
- Shaklee Liquid Biocell for hair growth, joint mobility, and connective tissue (my Shaklee collagen review here)
These three together cover the things people most worry about when they start a GLP-1: losing muscle, losing hair, losing skin elasticity. I wouldn't be without any of them at this point.
Create Creatine FAQs
What is the Create discount code?
Use code MINTARROW at trycreate.co/MINTARROW for 20% off any Create product.
Should women take creatine?
YES. Especially women 30+. The research on creatine for women is strong: muscle preservation, brain function, mood, hormones, sleep, bone health, and energy. It does not make you bulky and it does not make you puffy.
Does Create powder mix have caffeine?
No, ZERO caffeine. The energy you feel is from creatine + electrolytes + taurine (a non-caffeine, non-stimulant amino acid). This is the main reason I switched to it from green-tea-based “clean energy” mixes that I was constantly disappointed by.
What's the best Create flavor?
For the powder mix, watermelon is my personal favorite (Neil is obsessed with the lemon-lime). For the gummies, I love all the flavors but the sour apple is so good. Honestly, all the flavors are great. Try the variety pack if you want to find your fave.
Should I take creatine on a GLP-1?
Yes. The biggest physiological risk with GLP-1s is losing muscle along with the fat. Creatine is the most-researched supplement for protecting lean muscle. The Create powder mix is especially great on a GLP-1 because the electrolytes help with hydration too.
Do you have to “load” creatine?
No. Old-school creatine protocols had a “loading phase” of high doses for the first week, but newer research shows you can just take a standard daily dose and you'll saturate your muscle stores within 3 to 4 weeks. Easier and works just as well.
Create gummies vs. powder: which is better?
Both work. Gummies are most convenient and the easiest entry point. Powder is the powerhouse because it adds electrolytes, taurine, and magnesium. I take both and rotate based on what kind of day it is.
Will creatine make me gain weight?
You may see a 1 to 3 pound bump on the scale in the first few weeks because creatine pulls water INTO your muscle cells (which is exactly where you want water). It's NOT fat gain. It's NOT face puffiness. Most women say their muscles look more defined within a month.
When should I take creatine?
Whenever you'll actually remember to take it. The science on timing is honestly underwhelming, consistency matters way more than time of day. I take a gummy in the morning with my other supplements and the powder before workouts.
Is Create creatine third-party tested?
Yes, Create uses Creapure, the gold-standard form of creatine monohydrate that's tested for purity and quality. This is the form most research has been done on.
Can teenagers take creatine?
I'd defer to your pediatrician on that one. Some sports medicine doctors are comfortable with creatine for active teen athletes, others recommend waiting. If your kid is in a weight-bearing sport and you're considering it, ask their doctor first.
More from Mint Arrow
- EllieMD discount code: my honest GLP-1 review
- Shaklee discount code + Liquid Biocell review
- Oliveda review: my honest take on Botox in a Bottle
- Lumebox discount code: red light therapy review
Ready to give it a try? Head to trycreate.co/MINTARROW and use code MINTARROW for 20% off. Hit me on Instagram and let me know how you like it. I really, really wish someone had told me about this sooner!
xo, Corrine
