Creatine Monohydrate: Effects on Strength, Hypertrophy, Performance, and Cognition

Creatine monohydrate is one of the most researched and effective supplements for enhancing high-intensity exercise performance and muscle growth. It increases intramuscular creatine stores, which improves power output and training adaptations. (ISSN Review)

Strength & Performance

Creatine supplementation consistently enhances performance in resistance training and high-intensity anaerobic activities. It increases intramuscular phosphocreatine, enabling better ATP regeneration during short bursts of effort. (JISSN Position Stand, 2021)
Short-term loading (~20g/day) improves power output in repeated sprints. (PubMed - Sprint Study)

Muscle Mass & Hypertrophy

Creatine supports modest increases in lean body mass (~1–2 kg) beyond training alone. (Meta-analysis in Older Adults)
A 2023 trial showed ~1.2 kg

Cognition & Brain Health

Creatine plays a role in brain energy metabolism, and research has shown it may improve cognitive performance, especially under conditions of stress, sleep deprivation, or aging. (Rae et al., 2003 - Working Memory)