Creatine Monohydrate

Common Name Creatine
Nature Naturally occurring nitrogen-containing compound
Source Naturally produced in the body; also found naturally in foods such as meat and fish
Part Used Active compound – creatine monohydrate

  • Benefits

    • Physical Performance Support: Creatine supplementation can increase physical performance during repeated bursts of short-term, high-intensity exercise, making it particularly relevant for demanding training sessions. (1)
    • Muscle Strength Support: Research shows that creatine supplementation combined with resistance training can lead to greater improvements in muscle strength compared with resistance training alone. (2)
    • High-Intensity Exercise Support: Creatine contributes to the energy systems involved in repeated, short-duration, high-intensity exercise, supporting activities such as resistance training, sprinting and other demanding workouts. (3)
    • Training Performance Support: By increasing muscle creatine availability, creatine supplementation can support greater work output and performance during resistance and high-intensity training. (4)
    • Cognitive & Memory Support: Research suggests that creatine supplementation may support aspects of cognitive function, particularly memory, although results can vary across different cognitive outcomes. (5)

  •  Creatine Monohydrate 

    Creatine is a naturally occurring compound that plays an important role in the body’s energy systems, particularly within skeletal muscle. It helps support the rapid regeneration of ATP, the primary energy source used during short bursts of high-intensity physical activity.

    Creatine is stored primarily in skeletal muscle as free creatine and phosphocreatine, where it contributes to energy availability during demanding exercise. Supplementation can increase muscle creatine stores and support physical performance, strength and repeated high-intensity efforts. (1)

 Scientific Research and Studies

research and science

Creatine and Physical Performance

Study Design: Meta-analysis of controlled trials examining creatine supplementation alongside resistance training.

Findings: Creatine supplementation combined with resistance training was associated with greater improvements in weightlifting performance and muscle strength compared with resistance training alone. (1)

Creatine and High-Intensity Exercise

Study Design: Research examining the effects of creatine supplementation on high-intensity and repeated-effort exercise performance.

Findings: Creatine supports the energy systems involved in short-duration, high-intensity exercise and may improve performance during repeated high-intensity efforts. (3)

Creatine and Cognitive Function

Study Design: Systematic review and meta-analysis of randomised controlled trials evaluating creatine supplementation and cognitive outcomes.

Findings: Research suggests that creatine supplementation may improve aspects of cognitive function, particularly memory, although the strength of evidence varies across different cognitive outcomes. (5)

Reference Mapping

(1) Kreider et al. — International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine.
(2) Branch, J.D. — Effect of creatine supplementation on body composition and performance: a meta-analysis.
(3) Buford et al. / creatine exercise research — evidence on creatine and repeated high-intensity exercise.
(4) Creatine supplementation and resistance training — PubMed PMID: 34199588
(5) Effects of creatine supplementation on cognitive function: a systematic review and meta-analysis — PubMed PMID: 39070254