Creatine, once thought of as a PED, is one of the most studied supplements on the planet. Outside of protein, it is one of the most essential supplements for muscle growth but that isn’t all it does. It is found on all our meat because it is already part of the ATP cycle in the body. That cycle creates energy and we ALL need energy. But what else can it help with?
1. Enhanced Exercise Performance
“First up, let’s talk about performance. Creatine is a game-changer when it comes to high-intensity exercise. When we work out, our muscles rely on ATP—our body’s energy currency—for fuel. Creatine helps replenish ATP quickly, allowing us to go harder and longer during short, intense bursts of activity. Whether you’re lifting weights, sprinting, or doing HIIT, creatine can help you push through those tough sets and get more out of your workouts. This means better strength, power output, and performance overall.” A 2017 meta-analysis published in the Journal of Strength and Conditioning Research found that creatine supplementation increased performance in short-duration, high-intensity activities by 5-15%.
2. Muscle Growth and Recovery
“Moving on to the second major benefit—muscle growth and recovery. Creatine has been shown to support muscle hypertrophy by boosting protein synthesis and increasing water retention within muscle cells, making them swell and appear fuller. This increased cell volume not only contributes to muscle growth but also aids in quicker recovery. So, if you’re looking to build lean muscle mass, creatine is a solid addition to your routine. It can help you bounce back faster between workouts, so you can hit the gym harder the next day.” According to a 2003 study published in Medicine and Science in Sports and Exercise, creatine supplementation increased muscle mass in participants who engaged in resistance training. The research showed that participants who used creatine gained 2-3 pounds of lean body mass more than those who didn’t.
3. Cognitive Benefits
“And finally, creatine’s benefits don’t stop at the gym. There’s growing evidence that creatine can boost brain function as well. Studies suggest it may help improve memory, focus, and overall cognitive performance, especially during periods of sleep deprivation or mental fatigue. So, if you’re someone who needs to stay sharp for work, school, or any mentally demanding task, creatine might just be the extra boost your brain needs.” A study published in Psychopharmacology in 2003 found that creatine supplementation improved cognitive performance on tasks requiring high mental effort. In particular, participants who were sleep-deprived performed better on tasks like memory recall and problem-solving after taking creatine compared to those who didn’t supplement. Another 2006 study in Neuropsychology found similar results, suggesting creatine might be beneficial for maintaining cognitive function during stressful or sleep-deprived situations.”
The final reason is why I want everyone to take creatine. 5g per day, every day for physical AND mental health. Trust me, your brain and body will thank you!
