Benefits of Creatine

Evidence-Based Benefits

• Strength and power — a 2003 meta-analysis of 22 studies found creatine supplementation increased maximal strength by 8% and repetition strength by 14% compared to placebo
• Lean muscle mass — creatine promotes muscle protein synthesis and cell volumization; typical gains of 1-2kg lean mass over 4-12 weeks of training
• Sprint and high-intensity performance — improves performance in repeated sprint bouts by 5-15% by accelerating ATP regeneration
• Cognitive function — a 2018 systematic review found creatine supplementation improved short-term memory and reasoning, particularly under stress or sleep deprivation
• Recovery — reduces muscle damage markers (CK) and inflammation after intense exercise, allowing higher training frequency

What the Research Says

Creatine monohydrate is the most studied ergogenic supplement in history. The International Society of Sports Nutrition (ISSN) position stand (2017) concluded that creatine monohydrate is the most effective ergogenic nutritional supplement available to athletes for increasing high-intensity exercise capacity and lean body mass. A 2003 meta-analysis by Rawson & Volek analyzed 22 studies and found significant increases in strength, power, and lean mass. The 2018 review by Avgerinos et al. in Experimental Gerontology extended these findings to cognitive benefits, particularly under conditions of sleep deprivation and mental fatigue.

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