I Took Creatine Every Day for 365 Days—Here's What Actually Happened (With Blood Work)
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Creatine helped me increase my vertical jump by two inches, gain 5 pounds of muscle, and stay injury-free through my entire beach volleyball season.
At least, I think it did those things.
Here's the reality: I took creatine every day for 365 days. Some days just the basic 5-8 grams. Other days I took 20 grams for specific cognitive benefits (more on that wild discovery later).
I tracked everything—blood work, body composition scans, athletic performance metrics—and got results I didn't expect.
Including having people call me fast on the volleyball court.
Which is insane, because in 15+ years of playing volleyball, no one has ever called me fast. I've always been the slow, scrappy power player.
So what actually happened during my year-long creatine experiment? Let me show you the data.
Why I Started Taking Creatine (It Wasn't Just for Performance)
Last year I made the decision to take my volleyball training seriously.
As a health coach with a biology degree who specializes in athletic performance, I knew I needed to do everything possible to keep my body healthy during intense training.
My injury history made this critical: I have an unfortunate pattern of multiple calf strains from dehydration and overexertion.
Yes, creatine helps with power, explosiveness, and recovery. That's well-documented.
But here's what made me choose creatine specifically: It hydrates muscle tissue and has been shown to reduce injury risk.
I was NOT ready for another calf strain.
Quick Science: What Creatine Actually Does
Your body already makes creatine. It's stored in your muscles and used to help recycle ATP—your body's energy currency.
When you do explosive movements (jumping, sprinting, hitting a volleyball), your muscles burn through ATP fast.
Creatine helps you regenerate ATP faster, which translates to:
More power per rep
Better ability to repeat high-intensity efforts
Faster recovery between sets
But here's what most people miss:
Creatine pulls water into muscle cells, providing hydration at the cellular level. This decreases the likelihood of muscle strains from dehydration.
For someone with my calf strain history, this mechanism was just as important as the performance benefits.
My Creatine Protocol: Loading Phase to Maintenance
Weeks 1-2: Loading Phase
20 grams daily, split into 4 doses throughout the day
Purpose: Saturate muscle creatine stores quickly
Weeks 3-52: Maintenance + Strategic Higher Dosing
5-8 grams daily as baseline
20 grams on specific days (poor sleep, high stress, big cognitive demands)
Why the variable dosing?
Emerging research shows significant cognitive benefits from creatine at higher doses. On days when I didn't sleep well or had unusually high stress, I'd increase to 20 grams spread throughout the day.
The mental clarity was real. We'll get to that.
The Results After 365 Days of Consistent Creatine
Result #1: Muscle Gain (+5 Pounds of Lean Mass)
I did body composition scans throughout the year.
By the end of 12 months: Gained 4-5 pounds of muscle.
Was this only creatine? No. I was training harder than ever.
But here's what I think creatine contributed:
It gave me the ability to push slightly harder in workouts and recover better. That extra edge compounds over 365 days.
When you can do one more rep, or recover 10% faster between training sessions, that adds up dramatically over a full year.
Result #2: Vertical Jump Increased by 2 Inches
Two inches might not sound like much.
In volleyball, for me specifically, this is a game-changer.
It's the difference between:
Maybe touching a ball in a block → Actually blocking and pressing over the net
Barely reaching for a hit → Having margin for error in timing
Technical note: I can't prove this was exclusively creatine. I also trained differently and more rigorously. But given the research on creatine and explosive power, it's likely a contributing factor.
Result #3: Speed Increase (The Most Surprising Result)
People started calling me fast on the volleyball court.
This has never happened in 15+ years of playing.
I've always been the slow, scrappy power player—high volleyball IQ, but not fast.
This year? Different story.
Again, I can't establish pure causation here. I trained more explosively. But the combination of creatine + specific training produced speed gains I didn't expect.
Result #4: Zero Injuries Despite Intense Training (The Big One)
Not a single calf strain.
Not a single muscle cramp despite playing volleyball in hot sun for hours.
Given my injury history, this is the result that matters most.
Why this is significant:
Studies show creatine's ability to hydrate muscle tissue is real. When muscle cells are properly hydrated, they function better and are less prone to strain.
I trained harder than previous years. With my history, I should have had at least one calf issue.
I didn't.
Creatine isn't a miracle supplement. But it's not nothing, either.
The Blood Work: What Happened to My Kidneys and Liver?
This is the concern I hear constantly: "Won't creatine damage my kidneys?"
I tracked comprehensive blood work through Vitality Blueprint to see what actually happened to my biomarkers.
Kidney Function Markers
Creatinine Level (after 365 days of 5-20g daily):
Result: Perfectly normal, within performance range
Significance: Creatinine is the main marker doctors use to assess kidney function
eGFR (Estimated Glomerular Filtration Rate):
Result: Well within normal range
Significance: This measures how well your kidneys are filtering blood
Translation: After a full year of creatine supplementation, my kidneys are functioning normally.
Liver Function Markers
People also worry about organ stress from supplementation.
ALT, AST, and GGT (liver enzymes):
Result: All within normal range
Significance: These indicate liver health and processing function
Translation: My liver is handling creatine processing just fine.
Important context: I'm a healthy individual with no pre-existing kidney or liver issues. If you have kidney problems, talk to your doctor before taking creatine.
But for healthy people? The fear about kidney damage from creatine is largely unfounded by research.
The Cognitive Benefits No One Talks About (This Was Wild)
Most of the time, taking 5-8 grams of creatine daily, I didn't feel anything obvious.
But on days when I took 20 grams for cognitive benefits? Completely different experience.
When I Used Higher Doses:
Days with poor sleep
Unusually high stress
Big cognitive demands (long work days, complex projects)
Need for sustained mental focus
What I experienced:
Sharper focus
Faster thinking
More cognitive endurance throughout the day
Context that makes this significant: I have ADHD and take medication. I'm used to ups and downs in cognitive function.
The effect from 20 grams of creatine felt similar to my ADHD medication.
That's not a small statement.
The Science Behind Creatine and Brain Function
Research is emerging on creatine's cognitive benefits.
Just like muscles use creatine for ATP regeneration, your brain does the same thing.
Your brain is metabolically expensive—it uses a ton of energy for sustained cognitive work. Creatine provides "brain fuel" through the same ATP regeneration process that powers your muscles.
Am I saying replace ADHD medication with creatine? Absolutely not.
More research needs to be done on consistently high-dose creatine. That's why I only use 20 grams periodically, not daily.
But the cognitive effect is real and noticeable for me.
Practical Realities of Taking Creatine Daily
Beyond the results, here's what actually matters for implementation:
Reality #1: You'll Be Thirsty
Creatine pulls water into muscle tissue.
You'll feel like you need to drink more. Because you do.
Don't fight this. Hydrate more. That's part of how creatine works.
Reality #2: Don't Take High Doses All at Once
Your stomach will riot.
If I take 20 grams in one sitting? Digestive distress.
Solution: Space it out. Four 5-gram doses throughout the day is much easier to digest and better utilized by your body.
Reality #3: Micronized > Regular Creatine
This is personal preference, but non-micronized creatine tastes like sand.
You end up chewing gritty particles at the bottom of your water bottle. It's gross.
Micronized creatine dissolves completely. No texture issues.
What I Actually Use
I've used Legion Athletics creatine consistently for the past year.
Why Legion specifically:
Available in flavored or unflavored
Multiple formats (powder, gummies, capsules)
Micronized powder dissolves completely
Third-party tested and NSF Certified for Sport
No proprietary blends or junk fillers
My preference: Micronized powder, unflavored (I mix it into everything)
Use code VICTORIA for:
50% off your first order (new customers)
10% rewards back (returning customers)
Full disclosure: This is an affiliate relationship. I only recommend Legion because I actually use their products year-round and they meet my evidence-based quality standards.
Common Questions About Long-Term Creatine Use
"Do you have to cycle off creatine?"
Short answer: No.
Longer answer: Your body doesn't develop tolerance to creatine like it does to stimulants. There's no evidence suggesting you need to cycle off.
I've taken it daily for 365 days with no issues and plan to continue indefinitely.
"Will you lose your gains if you stop taking it?"
Partially, yes.
Some of the water weight will decrease when you stop (creatine pulls water into muscles).
But muscle you've built through training? That's real tissue that stays.
"Is creatine safe for women?"
Yes. All the same benefits apply.
The myth that creatine is "just for men" or will make women "bulky" is nonsense. Creatine doesn't change how you build muscle—it just helps you train harder and recover better.
"What about loading? Do you need it?"
You don't NEED a loading phase. You'll saturate muscle creatine stores eventually either way.
But loading gets you to saturation faster (1-2 weeks vs. 3-4 weeks).
If you want results sooner, load. If not, just take 5 grams daily from day one.
"What's the best time to take creatine?"
Doesn't really matter. Consistency matters more than timing.
Creatine works by building up stores in your muscles over time. It's not a pre-workout where timing is critical.
I take mine whenever it's convenient—sometimes morning, sometimes post-workout, sometimes with dinner.
"Can you take creatine if you're vegetarian/vegan?"
Absolutely—and you might benefit MORE.
Creatine is primarily found in meat. Vegetarians and vegans typically have lower baseline creatine stores, which means supplementation often produces more noticeable effects.
The Honest Truth: Was It Worth It?
I can't tell you with 100% certainty that creatine is the main and only reason for all these results.
In fact, I'm sure it's not.
I trained harder. I was more consistent with workouts. I was diligent with recovery. I ate more protein. I focused on better sleep.
All of those things contributed to my success.
But I do think creatine gave me an edge:
Cognitively: The higher-dose days provided real, noticeable mental clarity
Training: It helped me push harder and stay focused in workouts
Injury prevention: It kept me injury-free so I could train consistently
Cost-effectiveness: It's relatively inexpensive for the potential benefits
The combination of factors matters. Creatine didn't work in isolation. It worked alongside smart training, good nutrition, and adequate recovery.
That's how supplements are supposed to work—they supplement a solid foundation, they don't replace it.
Should You Take Creatine?
Creatine makes sense for you if:
✅ You're training consistently (3+ days/week)
✅ You're looking for marginal performance gains
✅ You want to reduce injury risk from dehydration
✅ You're a vegetarian/vegan (likely lower baseline stores)
✅ You want cognitive benefits on demanding days
✅ You're willing to commit to daily use (consistency matters)
Creatine probably isn't worth it if:
❌ You're not training consistently
❌ You have kidney issues (talk to your doctor first)
❌ You're expecting dramatic results without training
❌ You're not willing to drink more water
❌ You think supplements can replace fundamentals
How to Actually Use Creatine (Based on My Experience)
Phase 1: Loading (Optional but recommended)
Days 1-14: 20 grams daily, split into 4 doses
Gets you to saturation faster
Phase 2: Maintenance
Day 15+: 5-8 grams daily
Take at any time (consistency > timing)
Mix with water, protein shakes, or any beverage
Phase 3: Strategic Higher Dosing (Optional)
Poor sleep days: 15-20 grams split throughout day
High cognitive demand: 15-20 grams split throughout day
Don't take high doses daily without more research
Quality Matters: Choose micronized creatine monohydrate (most researched form) that's third-party tested.
My Plan Going Forward
After 365 days, I have no reason to stop taking creatine.
My maintenance protocol:
5-8 grams daily as baseline
20 grams on specific high-demand days
Continued blood work monitoring (annual Vitality Blueprint testing)
Ongoing performance tracking
This is a supplement I'm convinced will be part of my routine indefinitely.
Want Personalized Guidance?
If you're a busy professional or athlete who wants help:
Optimizing your supplement strategy
Building training programs that actually work with your schedule
Using data (like biomarker testing) to inform decisions
Achieving performance goals without constant injuries
That's exactly what I do in my coaching practice.
Book a free discovery call and let's talk about what evidence-based performance optimization looks like for your specific situation.
The Bottom Line
Creatine isn't magic. It won't transform you overnight.
But it's one of the most well-researched, cost-effective supplements available. For athletes and active individuals, it's arguably the best bang for your buck.
My year-long experience: Noticeable performance improvements, zero negative health impacts (confirmed by blood work), and surprising cognitive benefits.
Would I recommend it? For most healthy, training individuals—yes.
Just remember: Supplements supplement. They work best alongside solid training, good nutrition, adequate sleep, and smart recovery.
Creatine gave me an edge. But that edge only mattered because I did the hard work consistently.
Your Turn: Have you tried creatine? What results did you see (or not see)? Drop a comment below—I'm genuinely curious about different people's experiences.
Related Articles:
I Spent $500 on Biomarker Testing—Here's When It's Actually Worth It
Creatine 101: What to Look for and Avoid When Buying Supplements
Disclaimer: This article is for educational purposes and not intended as medical advice. I am a health coach, not a physician. Creatine supplementation is generally safe for healthy individuals, but those with kidney conditions should consult their doctor before use. Individual results may vary. Always use third-party tested supplements and follow recommended dosing guidelines.
