09/03/2026
Creatine isn’t just for strength athletes, it’s one of the most researched supplements in sports science right now!
💪 Why some individuals use ~10g/day:
Higher daily intakes can help maximise muscle phosphocreatine stores, supporting repeated high-intensity efforts, faster ATP regeneration, and improved training output. For athletes performing multiple sessions, sprint work, or heavy resistance training, this can translate to better power, strength, and recovery between sets.
⚡ Performance benefits of creatine
• Increased maximal strength and power
• Improved sprint and repeated high-intensity performance
• Greater training volume and muscle hypertrophy over time
• Enhanced recovery between efforts
🧠 Emerging cognitive benefits
Creatine is also important for brain energy metabolism. Research shows supplementation can improve tasks requiring working memory, intelligence reasoning, and mental fatigue resistance, particularly when the brain is under stress.
😴 Sleep deprivation resilience
Some newer research suggests creatine may help buffer cognitive decline during sleep deprivation, likely by supporting brain ATP availability when metabolic stress is high.
References:
doi:10.1007/s00213-005-0269-4
doi:10.1007/s00726-011-0874-6
