End the 2 PM slump.

Creatine monohydrate is a naturally occurring compound synthesised within the human body and found in various dietary sources. Despite dierary sources, research consistently shows that only way meaninfully increase the bodies creatine levels is via supplementation. Creatine monohydrate is a naturally occurring compound synthesized within the human body and found in various dietary sources. Despite dierary sources, research consistently shows that only way meaninfully increase the bodies creatine levels is via supplementation.

Creatine is most documented for its ability to increase strength and power (3). However, while creatine has typically been used for strength gains, endurance athletes can also benefit, as it has been shown to improve recovery by reducing exercise-induced muscle damage (4), increasing lactate threshold (5), and increasing muscle glycogen storage (6).

More recently, numerous studies have found that creatine supplementation impoves cognitive function and working memory (7). Therefore, the benefits of creatine are broad and apply to almost all people.

Creatine serves as an energy reservoir within muscle and brain tissue for producing ATP (the body’s energy currency). This supports greater energy availability during periods of high demand, such as high-intensity activities like weightlifting, sprinting, jumping, strength-based exercise, and cognitively demanding tasks. Higher creatine levels also help combat both physical and neural fatigue.

Although creatine is present in dietary sources, the amounts are very small, and the only way to meaningfully increase creatine stores is through supplementation.

By weight, the brain is the most metabolically demanding organ in the human body, consuming about 20% of total energy while accounting for only 2% of body mass. All cognitive processes, including remembering, planning, problem solving, or even just reading this article, require the brain to produce energy. In the same way creatine helps produce energy within our muscles, creatine also helps with energy production in the brain, and research consistently shows that creatine supplementation significantly increases the brain’s phosphocreatine stores. Because intense cognitive tasks require substantial energy, creatine supplementation can enhance cognitive performance by improving energy availability. However, not all cognitive tasks show improvement with creatine; benefits appear to be task-specific and dependent on certain conditions, which include:

1) Working memory performance

2) Cognition during fatigue

3) Cognition during sleep deprivation

Until recently, creatine has widely been considered a bodybuilding supplement amongst the mainstream and as such many people have questioned its safety. These concerns ,however, are not supported by the research. Creatine is the most widely researched supplement with well over 685 studies examining its effects. The consensus amongst research examining creatine demonstrates minimal side effects, with the most common being gastrointestinal distress, occuring in 4.9% of people. One of the most common claims is that creatine causes kidney distress, however, a comprehensive meta analysis on creatine and renal function found no negative effects. The International Society of Sports Nutrition published a large research review in 2022 concluded that creatine supplementation is wideley considered to be safe, and it's use should be encouraged for athletes due to the various health benefits it provides.