Why you should take creatine to improve physical and mental performance.

As one of the most extensively studied supplements on the market, creatine monohydrate has a well established safety profile with numerous potential benefits. Many studies have demonstrated that creatine monohydrate ingestion can lead to increased total creatine and phosphocreatine concentrations in skeletal muscle tissue. 


The increased availability of these compounds in tissue drives greater production of muscular ATP (cellular energy) through the phosphorylative capacity of phosphocreatine on ADP (the ATP precursor). More ATP leads to sustained improvements in muscle output in short-burst and resistance training. [1,2] In a study evaluating the effects of creatine supplementation on explosive athletes, researchers found that 1-rep max (1RM) strength was significantly improved over placebo. Overall, the study found that creatine supplementation resulted in increased maximal strength output and reduced muscle damage. [3]


For consumers with a thoughtful approach to training, sleep, and diet regimens, creatine monohydrate supplementation is a proven way to see enhanced force generation and associated physical performance. Over time, the accumulation of more training repetitions can compound into significant health and fitness changes, not to mention the potential competitive benefits for serious athletes.  [1,2,3]


If you’re less interested in the notable physical benefits of creatine monohydrate supplementation, you may be surprised to hear the nootropic, or cognitive-enhancing effects of creatine. In a double blind, placebo-controlled, cross-over trial, researchers found that creatine supplementation led to a statistically significant improvement in intelligence metrics and working memory tests. Similar to the cellular-energy boost that creatine causes in skeletal and cardiac muscle cells, this study suggests the increased availability of ATP reduced mental fatigue and led to positive effects on recognition memory. In mice, inactivation of the creatine pathway resulted in diminished learning capacity and decreased neuroplasticity. [4]


The overwhelming benefits of creatine monohydrate supplementation and its strong safety profile made it a key addition to our flagship D1 Mass Stack. To ensure its quality, we had our creatine monohydrate (and our other 5 supplements in the stack) third party tested and certified by Informed Sport. 


References

  1. Kreider, Richard B. Effects of creatine supplementation on performance and training adaptations. Molecular and Cellular Biochemistry. 2003.
  2. Buford, Thomas W., Richard B Kreider. International Society of Sports Nutrition position stand: creatine supplementation and exercise. Journal of the International Society of Sports Nutrition. 2007. 
  3. Wang, Chia-Chi, Chu-Chun Fang, Ying-Hsian Lee, Ming-Ta Yang, Kuei-Hui Chan. Effects of 4-Week Creatine Supplementation Combined with Complex Training on Muscle Damage and Sport Performance. Nutrients. 2018. 
  4. Rae, Caroline, Alison L. Digney, Sally R. McEwan, Timothy C. Bates. Oral creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trial. The Royal Society. 2003.