Five questions, twenty answers, every source linked. Including the four that don't help us.
30 secondsthe test they give you
Arms crossed, stand up as many times as you can
That's a test a clinic runs on people your age, and nobody tells you it's a test — they write the number down and move on. The same movement is page one of the book we email you.
CDC STEADI, Chair Rise · Read it
The armrestwhere it started
Your hands went to the armrest and you didn't notice
Nobody announces it — one morning the legs ask for help, the arms answer, and everyone at the table looks somewhere else. It doesn't come back on its own.
What this page is about
12 of 22studies found a gain
Ages 57 to 70, lifting two or three days a week
12 of those studies found creatine added muscle or made it work better. 10 found nothing. Pooled together, the creatine groups ended about 3 lb of muscle ahead of the same training alone.*
Chilibeck, 2017 · Read it
10 minutesthree mornings a week
A chair, a wall, and a bag with a few cans in it
No gym, nothing on the floor, nothing you have to explain to anybody. Ten minutes while the coffee cools, three mornings a week, never two days in a row.
The Chair Ten, free with your first box
The muscle leaves whether you agree to it or not
Age-related loss of muscle mass has a clinical name, and the NIA lists it right next to balance problems and blood pressure that drops when you stand. That stack is what turns a curb into a decision.
NIA, Falls and Fractures · Read it
Powergoes before strength
A stair isn't strength — it's speed you don't have anymore
Climbing, catching yourself, standing up fast: all short, all hard. The federal guidelines say strengthening work preserves or increases muscle mass, strength and power. Power is the one nobody trains.
Physical Activity Guidelines, 2nd ed. · Read it
Your muscles keep a small tank for short, hard efforts
It's called creatine. Your body makes some, and about half of what you use comes from food, mostly red meat and fish. One scoop a day keeps the tank full, and in about a month it's as full as the big starter doses would make it.*
Hultman, 1996 · Read it
2 daysa week is the floor
The powder does nothing on the couch
The NIA asks for muscle-strengthening work at least two days a week, and lists standing up from a chair and carrying groceries as exactly that. We give you three mornings, because two is the minimum, not the goal.
NIA, Three Types of Exercise · Read it
139,691people, 17 countries
Your grip predicted death better than your blood pressure did
In the PURE study, grip strength predicted dying from any cause better than blood pressure did. The hand that can't hold the bag is telling you something the cuff isn't.
Leong, Lancet 2015 · Read it
The other endof the table
Somebody grabs it before you get there now
They think they're being kind, and they are. It still takes something nobody gives back, because after a while they stop asking and you stop offering.
What this page is about
A bag of canscounts as training
Carrying groceries is on the government's list
Not a metaphor: the NIA names carrying groceries as muscle-strengthening work. The book tells you what to carry, how far, and when to stop, so it counts instead of just hurting the next morning.
NIA, Three Types of Exercise · Read it
What the powder added, on top of the work
Pooled across 22 studies in people 57 to 70, the ones taking creatine finished with about 3 lb more muscle than the ones doing the same training without it.* Not magic — an edge on the same effort.
Chilibeck, 2017 · Read it
More than one in four people 65 or older fall each year
That's the NIA's number, not ours. Most of them never mentioned the first stumble to anybody either, which is exactly how the second one happens.
NIA, Falls and Fractures · Read it
"Life-changing negative effects for many older people"
That's how the federal guidelines describe a hip fracture, in that exact tone. The same document says physically active people, especially women, have a lower risk of one.
Physical Activity Guidelines, 2nd ed. · Read it
Standing upis balance work
The cheapest balance training is the chair you already own
Standing up without your hands counts as balance work, and strengthening is what the NIA ties to preventing falls and fall-related injuries. That's the whole reason the book starts at the chair.
NIA, Three Types of Exercise · Read it
Zerostudies say we catch you
Creatine will not stop you from falling
No study says it does, and anyone who tells you otherwise is selling you something worse than powder. What the research ties to falls is the work: standing, pushing, carrying. The scoop rides along with it or it does nothing at all.
Said plainly, by us
Nobody found kidney harm — and they said the group may be too small to tell
Five of those studies checked kidney or liver function and found no harm. The same team wrote that roughly 700 people may be too few to catch something rare. If your kidneys have ever been a concern, ask your doctor before you order.
Chilibeck, 2017 · Read it
Say it out loud before your next blood test
Creatine can push creatinine up, and that's the number labs use to estimate your kidneys. The rise can look like a problem that isn't there. In a review of 22 studies it stayed normal in 20 and rose in 2.
Antonio, 2021 · Read it
No big doses28 days, one scoop
We skip the week that wrecks stomachs
3 g a day for 28 days got muscle creatine to the same place 20 g a day for 6 days did. Our scoop is 5 g, and there's no first week of four scoops a day. In the studies, the stomach trouble showed up mostly during that first week.*
Hultman, 1996 · Read it
0 studieson our exact cup
One scoop, one cup, for months, over 60: never tested
That study doesn't exist, and the newest review says long-term safety in older adults needs more work. You're reading it here instead of finding it later, which is the only way we know how to sell this.
Sharifian, 2025 · Read it
