The Muscle Check
Losing weight?Make sure you’re losing fat, not muscle.
You’ll get your Muscle Risk Score and a simple plan to keep your muscle while you lose weight.
In one study, dieters who took creatine lost 42% less muscle than those who didn’t. (Rockwell et al., 2001)
Take the free 3-minute quiz to see how to look and feel your best while you lose weight.
When you look in the mirror lately, what do you see?
- 42% less muscle loss when dieters took creatine (Rockwell et al., 2001)
- 500+ published studies on creatine
- Third-party tested
- Made for women losing weight
Why this check exists
The scale can’t tell fat from muscle.
Neither can you, until it’s gone.
Whether the weight is coming off with a GLP-1, a strict cut, or plain hard work, some of what you lose is muscle unless you actively protect it. Muscle is what holds your shape, your strength, and your metabolism. The check tells you how much of yours is at risk, and what to do about it.
- Your Muscle Risk Score, 0 to 27
- Which of your habits is doing the protecting, and which is leaking
- A protein, resistance, and pace plan that works whether or not you buy anything
When you look in the mirror lately, what do you see?
How old are you?
How are you losing the weight right now?
One thing worth knowing
It’s not just fat coming off.
Whenever you lose weight, your body gives up some muscle along with it, unless you actively protect it. That’s not about willpower. It’s just what the body does first. How much you’re at risk of losing is exactly what the next few questions figure out.
How fast is the scale moving?
When did you first notice your body changing?
Noticed any of these lately?
Check all that apply.
What’s your biggest worry about losing weight?
Three months from now, what would make you happiest?
Good news before we go on
Keeping your muscle is a solved problem.
In a published trial, dieters using creatine lost 42% less muscle than dieters who didn’t (Rockwell et al., 2001). Creatine has 500+ published studies behind it, one of the most researched compounds in nutrition science. The rest of this check figures out what your plan needs.
Where are you with menopause?
How many days a week do you do any strength work?
Bands, weights, hard yoga: it all counts.
For the record
No gym required.
Two short sessions a week, bands or bodyweight at home, is enough to tell your body to keep its muscle. Your plan will show you the minimum that works, not a training program.
Do you eat protein at most meals?
Have you ever used creatine?
About creatine
It won’t bulk you up.
At the studied 5,000mg dose, creatine helps you keep the muscle you have. It doesn’t add bodybuilder muscle. That reputation comes from who marketed it first, not from the research: the 500+ studies cover women, dieters, and people trying to keep what they have.
Honestly, how much water do you drink a day?
If creatine ever upset your stomach
That was the scoop, not the creatine.
Slamming a big scoop at once is what causes the bloat that makes people quit. Sipped through the day in the water you already drink, the same 5,000mg reaches your stomach a few hundred milligrams at a time.
Ready to keep your muscle while the weight comes off?
Your answers stay private. They shape your score, nothing else.
Reading your answers…
One last step
Your Muscle Risk Score is ready.
Where should we send it? You’ll get your score, what’s driving it, and your protein, resistance, and pace targets.
Your Muscle Risk Score
The higher your score, the more of the weight you’re losing that’s muscle instead of fat.
One more thing. You told us a GLP-1 is part of your plan, so keep your doctor in the loop on the overall picture. This page is about food, muscle, and daily habits, not your prescription.
The muscle you lose now is the hardest to get back. Losing it is fast. Building it back takes months. So the time to protect it is right now, while you’re still losing.
Start this week
Nothing here is complicated, and none of it requires buying anything. These are just the moves that hold onto the most muscle.
Build every meal around protein.
Protein is the raw material your muscle rebuilds from. A palm-sized portion each meal is the simplest rule that works.
Resistance, twice a week. That’s the floor.
Bands or bodyweight at home count. It’s the signal that tells your body: keep this.
Watch the pace.
Steadier loss keeps more muscle. If you have a say in the pace, 1-2 lbs a week is the range to hold.
The third piece
You’re already doing two of the three things that keep muscle on. Creatine is the third.
Protein feeds your muscle. Lifting tells your body to keep it. Creatine is the part most people skip: it helps your muscle hold its strength and fullness while you’re eating less. In a published trial, dieters who took it lost 42% less muscle than the ones who didn’t (Rockwell et al., 2001), one of more than 500 published studies on it. Nearly half the muscle loss, from one daily habit. That’s the difference between coming out of this toned instead of deflated.
Your next 90 days
Start this week, and here’s where each month takes you.
Weeks 1-2
You feel the hydration
This is the part you notice right away. It rides in the water you’re already drinking, so there’s nothing new to remember.
Weeks 3-6
Creatine saturates
Now it’s building up in your muscles. Add protein and two short sessions a week, and the strength you were losing starts to hold.
Week 12
You judge it
The study behind that 42% ran 12 weeks, so the protocol does too. Run all 12. If the mirror and your strength don’t agree it worked, we refund every dollar. The only risk left is the muscle you lose by waiting to start.
What you’ll actually be taking
Metra Creatine Hydration. One scoop, in the water you already drink.
It’s a powder, not a pill and not a gummy. Each tub holds 30 scoops, so one tub is one month. The 90-day protocol is 3 tubs, the full 12 weeks the muscle study ran.
Why this creatine, not the cheapest tub on Amazon
Creatine plus electrolytes, made for water
Most creatine is a dry scoop or a pill. This one is built to go into the water you already drink, which is the whole reason it’s easy to actually keep doing every day.
The full 5,000mg dose
The exact amount the research is built on, in every scoop. Not an underfilled scoop that only looks the part on the label.
Not a gummy
When a lab tested six popular creatine gummies, four had almost no creatine, and two had none at all (WIRED, 2025). Powder is the only form you can count on to hold the dose.
Third-party tested, nothing hidden
An outside lab confirms what’s inside, and every gram is printed on the label. No proprietary blends.
Your protection plan
The 90-Day Creatine Protocol
The full 90 days are on us to prove. Take all 12 weeks. If the mirror and your strength don’t agree it worked, email us and every dollar comes back. The research runs 12 weeks, so your guarantee does too.
Third-party tested · 5,000mg clinical dose · no proprietary blends · cancel anytime
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This check is for general education, not medical advice.