Protein + Creatine: A Dual-Action Formula for Midlife Strength, Energy & Recovery

As women move through perimenopause and menopause, changes in hormones, body composition, and metabolism make strength, muscle maintenance, and recovery increasingly important. Age-related loss of muscle (sarcopenia) and shifts in fat distribution can affect function, metabolic health, and long-term independence.

Two nutrients are consistently supported in the literature for muscle health and performance when combined with resistance training: high-quality protein and creatine monohydrate.

The ‘Pause Nutrition® Protein + Creatine formula was developed to bring these two clinically studied nutrients together in one daily serving, with a focus on midlife women while remaining appropriate for adults of all genders who want to support healthy aging and performance.*

How Protein and Creatine Support Midlife Muscle

Protein, Leucine, and Muscle Protein Synthesis

High-quality protein provides essential amino acids (EAAs), including the branched-chain amino acids (BCAAs) leucine, isoleucine, and valine. Whey protein, as a dairy protein, is considered a “high-quality” protein with excellent digestibility and a complete EAA profile.

In midlife and beyond, research suggests that muscles become less responsive to smaller protein doses. Older adults often need higher per-meal protein and leucine to fully stimulate muscle protein synthesis (MPS). Clinical data indicate that approximately 2.5 to 3 g of leucine per meal (often ~25 to 30 g of high-quality protein) is needed to maximally trigger MPS.

Each serving of Protein + Creatine provides:

• 22 g whey protein concentrate
• ≈2.5 g leucine per serving

This aligns with the leucine “threshold” described in the literature as necessary to fully activate muscle protein synthesis in older adults.*

Creatine: Phosphocreatine and Cellular Energy

Creatine is a naturally occurring compound stored mainly in skeletal muscle as phosphocreatine, where it helps rapidly regenerate ATP, the primary energy currency of the cell. Creatine monohydrate is the most studied and widely recommended form, with strong evidence for:

• Increased high-intensity exercise performance*
• Improved strength and lean mass gains when combined with resistance training*
• Support for healthy aging of muscle, bone, and, in emerging research, brain function*

International expert position stands and recent reviews conclude that creatine monohydrate is effective and generally safe for healthy adults when used within recommended doses, with long-term data and extensive safety evaluation.

Why Combine Protein and Creatine in One Daily Formula?

For many adults, especially women in midlife, meeting:

• Per-meal protein targets,
• Daily total protein intake, and
• Daily creatine intake

requires multiple products and complicated routines.

By providing 22 g of whey protein plus 3 g of creatine monohydrate (Creavitalis®) per serving, Protein + Creatine offers:

• One scoop, one habit to support both muscle protein synthesis and muscle energy systems*
• A convenient way to help approach evidence-based protein and creatine intake goals for active adults*

Research also suggests that creatine may work synergistically with resistance training and sufficient dietary protein to enhance strength and muscle outcomes, particularly in older adults.

Inside The ‘Pause Nutrition® Protein + Creatine Formula

Whey Protein Concentrate – 22 g Per Serving

Protein + Creatine uses whey protein concentrate derived from cows not treated with rBST/rBGH.

Key features:

• Complete EAA profile, including all nine essential amino acids
• Naturally rich in BCAAs, including ~2.5 g leucine per serving to trigger muscle protein synthesis*
• Fast-digesting, ideal after resistance training or as a daily protein “bridge” when food intake falls short*
• Supports:
• Muscle protein synthesis*
• Recovery after exercise*
• Maintenance of lean mass with appropriate training and nutrition*

Creatine Monohydrate (Creavitalis®) – 3 g Per Serving

The creatine component is Creavitalis® creatine monohydrate, a premium, ultra-pure form designed for stability, solubility, and bioavailability.

Evidence-based roles of creatine monohydrate include:

• Strength and power during repeated high-intensity efforts*
• Training adaptations that support increases in lean mass and performance when combined with resistance training*
• Support for brain energy metabolism and emerging data on cognitive function in older adults*

A daily intake of 3–5 g creatine monohydrate is commonly used in research for maintenance, without a required loading phase for most general health and aging goals.*(Kreider 2017)

Everyday Builder: Protein + Creatine vs. Creatine-Only

The ‘Pause Nutrition® line offers creatine two ways:

• Protein + Creatine (3 g creatine) “Everyday builder”
• One scoop delivers 22 g whey (~2.5 g leucine) plus 3 g creatine
• Designed as a daily foundation to support muscle protein synthesis and creatine stores with consistent use*
• Creatine Only (5 g creatine) “Fast track”
• Provides a full 5 g dose for those who want a more rapid rise toward saturated muscle creatine stores or prefer a higher single dose*

Together, these options support flexible routines:

• Use Protein + Creatine daily as a base.
• Optionally add Creatine Only (5 g) on heavy training days or during the first 1–2 weeks to accelerate creatine saturation, guided by individual goals and clinician advice.*

Both approaches converge on the same physiological endpoint, elevated muscle creatine stores, when intake is consistent over time.*

How Protein + Creatine Fits Into a Midlife Routine

Suggested Use

• Serving: Mix 1 rounded scoop with 8 to 12 fl oz of cold water, milk, or a non-dairy alternative.
• Preparation:
• Shaker bottle with whisk ball/agitator
• Blender
• Handheld mixer or milk frother

These methods support a smooth mix and help fully disperse creatine.

When to Use

Timing can be flexible; consistency is more important than the exact time of day. Common options include:

• After resistance training, to support recovery and muscle protein synthesis*
• As a daily protein “anchor” meal or snack, especially when food intake might be lower
• Paired with balanced meals to help distribute protein across the day and meet total daily protein targets for active midlife adults*(Schoenfeld 2018)

For best results, Protein + Creatine should be used:

• In combination with resistance training,
• Alongside whole-food, protein-rich meals, and
• Within an overall plan to support healthy body composition, sleep, and stress management.*

Quality Standards and Testing

In line with the standards Dr. Mary Claire Haver supports, Protein + Creatine is:

• Formulated with clinically researched ingredients
• Produced in GMP-certified facilities
• Third-party tested for:
• Identity and purity of active ingredients
• Potency
• Microbial contaminants and heavy metals

Additional product attributes:

• Gluten-free
• Non-GMO
• No rBST / rBGH**

Safety, Cautions, and Clinical Considerations

Creatine monohydrate has been extensively studied across diverse populations, with position stands and recent reviews supporting its safety when used within recommended doses in healthy individuals.

However, individual medical context matters. The label cautions:

• If pregnant, nursing, allergic, have a medical condition (especially kidney disease, liver disease, diabetes, or high blood pressure), or take medications, consult a healthcare professional before use.
• Do not use if the safety seal is broken or missing.
• Keep out of reach of children.

Because creatine can raise serum creatinine, which is used as a kidney function marker, adults with known kidney disease, or those being evaluated for kidney function, should work closely with their clinician before starting any creatine-containing product.

Protein + Creatine is not a low-calorie food and is intended to supplement, not replace, a varied, nutrient-dense diet and physically active lifestyle.*

Summary

The ‘Pause Nutrition® Protein + Creatine formula is designed as a convenient, evidence-aligned daily tool for adults, especially women in midlife, who want to:

• Support muscle protein synthesis and recovery with 22 g of high-quality whey protein (~2.5 g leucine)*
• Maintain strength and performance with 3 g of ultra-pure Creavitalis® creatine monohydrate*
• Simplify their routine with two clinically studied nutrients in one scoop*

When paired with resistance training, adequate dietary protein, and overall healthy lifestyle habits, this dual-action formula can be a strategic piece of a midlife strength and healthy-aging plan.* Visit our Help Center for free smoothie recipes!

*FDA Disclaimer

**No significant difference has been shown between milk from rBST-treated and non-treated cows.