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Creatine is the most studied supplement in the fitness industry for a good reason: it works.
Study after study has confirmed its effectiveness for building strength and power.
But here's the thing: despite being the most researched supplement on the planet, 97% of people who take creatine have no idea about its other incredible benefits.
I've been taking creatine daily for years, watching it transform not just my physique but aspects of my life I never expected a "gym supplement" could touch.
While everyone else focuses on the extra rep or two in the gym (which is still great), groundbreaking research shows creatine affects your brain, sleep quality, and mental health in ways that could be game-changing for your overall performance.
Recent studies have found evidence that creatine may help with depression and even buffer against the effects of sleep deprivation.
This means that the benefits of creatine can extend far beyond the weight room.
Today, I wanted to share with you what almost everyone is missing about creatine.
Let's dive in!
For decades, creatine has been known as the bodybuilder's supplement.
The one that makes you "bulky" or "puffy" (both myths, by the way).
This has created a massive blind spot.
While gym enthusiasts obsess over sexy protein powders with flashy marketing and pre-workouts with proprietary blends, the most effective supplement sits quietly, waiting for you to take a scoop.
Today, science sees creatine completely differently than the average gym-goer does.
They aren't just studying creatine for muscle growth anymore.
They're examining its effects on depression, cognitive function, neurological disorders, and even longevity.
The gap between what science knows and what the average fitness enthusiast knows about creatine is crazy.
I experienced this firsthand when I started looking at creatine for its potential mood-support benefits.
And just recently, I started testing it's impact on sleep deprivation.
Spoiler alert: it freakin' works.
Now I'm over here mixing creatine where I can.
Workout recovery?
Creatine.
Feeling down?
Creatine.
Sleep deprived?
Creatine.
Now it's your turn to do the same.
Did you know that your brain actually contains the second-highest concentration of creatine in your entire body?
Only your muscles store more.
This fact alone should make us question the potential of creatine.
Let's break down the three main benefits of creatine and how to maximize each one.
Creatine works at a fundamental level inside your cells by increasing your body's production of adenosine triphosphate (ATP).
You can consider this the energy currency that powers everything you do.
When you take creatine monohydrate, your muscles store more phosphocreatine, which helps rapidly reproduce ATP during high-intensity exercise.
This means you can potentially train harder and stimulate more growth and strength gains in the long-run.
However, here's what most people miss: this ATP-boosting effect isn't limited to just heavy lifting.
Any activity that requires quick bursts of energy, from sprinting, to HIIT workouts, soccer, and even jiu-jitsu can benefit from increased creatine stores.
I personally like taking mine for Jiu-Jitsu and have been recommending it to my buddies there and they're on that creatine grind now.
The Body Protocol:
Remember: don't expect dramatic weight gain or you to wrestle like a D1 athlete.
Creatine is a long-term play.
Keep using it daily, and keep training hard.
Your brain is an energy hog, consuming about 20% of your body's energy while only accounting for 2% of your body weight.
And guess what fuels a significant portion of that energy demand?
The same creatine-phosphate system that powers your muscles.
Recent research has shown that creatine supplementation can have the potential to help with cognitive function and mood.
Even more remarkable is the emerging research on creatine's effects on depression.
A double-blind study found that creatine supplementation combined with depression treatment options improved depression scores.
Beyond this, a plethora of studies continue to focus on the benefits of creatine supplementation on brain health.
I'm pretty pumped to see what else comes from this.
Personally, on days when I'm mentally drained from work but still need to focus, I get my creatine in.
The Brain Protocol:
Give it at least 4 weeks to notice mental clarity improvements.
Track your mood or cognitive performance through journaling or other productivity metrics you might use.
Get those brain gains in!
The newest frontier in creatine research now focuses on its effects on sleep quality and resilience to sleep deprivation.
One double-blind study found that the group who supplemented with creatine experienced significantly less change in reaction time, mood, and more.
This suggests that creatine may help buffer against the negative effects of poor sleep, something we all struggle with occasionally.
Beyond this, creatine helps your muscles recover faster between workouts by helping reduce inflammation and increasing glycogen replenishment.
This faster recovery translates directly to better performance, and potentially feeling less sore overall.
Whenever I've been experiencing the effects of sleep deprivation, I have been taking a few extra scoops of creatine during my day.
It's been working pretty well for me, so I wanted to share this with you!
The Recovery Protocol:
The benefits of creatine - in just one supplement you can buy at pretty much any gym or supplement store.
That's the beauty of creatine: one simple supplement, taken consistently, can deliver this triple-threat of benefits.
One extra rep per session adds up over time, but combine that with better brain function and enhanced recovery, and you've got a formula for transformation that extends far beyond the gym.
The cool thing about all of this is that taking one scoop helps, but if you're looking for an extra kick at times, sometimes another scoop or two helps.
Creatine not only works, but it works in ways that 97% of people taking it never fully leverage.
I've been taking Creatine Monohydrate daily for 15 years and I'm still alive (for now), writing this post for you.
And the actual side effects of creatine?
Potentially some stomach discomfort if you don't stay hydrated, but that's about it for most people.
Beyond this, the only time I wouldn't recommend creatine is if you're dealing with kidney disease or kidney issues in general.
Please talk with your doctor to see if creatine would work for you.
A 1% increase in the gym adds up.
100 days of that is 100%.
Now imagine what happens when you're getting that 1% boost not just in muscle performance, but in brain function and recovery too.
And if you're looking for what kind of creatine you need, go for a monohydrate powder.
Most of the time I buy unflavored, but sometimes I like some flavor in my life, so I'll buy a flavored creatine to mix in my water.
You can check some out on Amazon, or feel free to message me and ask for recommendations.
I'll be happy to help.
Until next time!
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The choice is yours.
The next episode of your life is about to begin.
The question is: will you be the one writing the script?
