A Deep Dive on Creatine Science (Studies Below)

The Evidence

Creatine Monohydrate is the most extensively researched and widely supported dietary supplement in the health & wellness space, with mote than 500 peer-reviewed studies and numerous meta-analyses having been conducted over several decades.

These studies consistently demonstrate its effectiveness in improving high-intensity exercise performance, increasing lean muscle mass, and aiding in recovery. Its benefits are not just limited to athletes; emerging evidence highlights potential cognitive benefits, neuroprotective properties, and applications for aging populations in preserving muscle mass and function.

The quantity and quality of research behind Creatine far exceeds that of any other dietary supplement. 

Come along for a detailed exploration of Creatine’s unique array of benefits for people of all shapes, sizes & health/wellness goals:

ATP Breakdown and Energy Production

What Does Creatine Actually do?

Adenosine Triphosphate (ATP) is the body’s natural molecule that fuels nearly all cellular processes, from brain functions to muscular contractions.

When our bodies’ cells need energy, in the process of ‘hydrolysis’, ATP is broken down (losing a phosphate group) into ADP (Adenosine Diphosphate), releasing energy.

However, natural ATP stores in our muscle cells are limited and deplete very quickly, particularly during high effort exercise or focused work.

Here’s where creatine comes into play: When our bodies have saturated intra-muscular Creatine stores, Creatine donates a phosphate group to ADP (remember; the broken down form of ATP), rapidly regenerating it into ATP, in order to release more energy quickly.

Creatine supplementation significantly increases muscle phosphocreatine stores, enhancing the rate of ATP regeneration.

Additionally, creatine influences energy efficiency at the cellular level by improving mitochondrial function. 

Where energy demands are high and ATP turnover is rapid, Creatine supplementation delays the onset of fatigue, enabling athletes to push & focus harder and for longer during high-intensity workouts.

Muscle Growth and Hypertrophy

How Does Creatine Help Put on Muscle?

Creatine Monohydrate is one of the most effective supplements for promoting muscle hypertrophy (muscle growth).

It’s ability to enhance muscle growth is multifactorial.

When our intra-muscular Creatine stores are saturated, the muscles draw water into the cells, creating an environment where anabolic signaling pathways that promote protein synthesis and muscle repair are improved. 

Water drawn into the muscles doesn’t just sit there being retained, it actually allows the contractile proteins (related to muscle size), to undergo faster, more effective protein synthesis, increasing the actual size of the muscle fibers.

This osmotic effect, coupled with the increased training intensity enabled by higher ATP availability, sets the stage for greater muscle fiber hypertrophy.

Extensive Research, such as Volek et al. (1999) and Willoughby & Rosene (2001), has demonstrated that when supplementing with creatine while undergoing resistance training of any form, men & women can expect to experience significantly greater gains in muscle size compared to without Creatine.

20-35%

MORE MUSCLE GAIN

(in a 12-week resistance training period, compared to placebo, non-creatine users) - (Volek et al., 1999)

1-3KG

MORE LEAN MUSCLE MASS

(in an 8-week resistance training period, compared to placebo, non-creatine users) - Chilibeck et al. (2004)

Furthermore, creatine's role in satellite cell activity—essential for muscle repair and growth—further enhances its muscle-building potential.

It’s not just about water retention; creatine supplementation fundamentally alters the molecular environment of the muscle, priming it for growth.

Lifting Heavier For Longer & Crushing PRs

How Does Creatine Help With Strength?

Creatine supplementation enhances strength primarily through its role in ATP regeneration (as discussed above) and increased phosphocreatine availability. 

This allows athletes to lift heavier weights and perform more repetitions during resistance training, leading to greater strength adaptations over time.

20-25%

1RM Bench Press Increase

(in a 12-week resistance training period, compared to placebo, non-creatine users) - (Volek et al., 1999)

Kreider et al. (1998) showed significant improvements in maximal strength and power output in participants supplementing with creatine compared to those taking a placebo.

Moreover, creatine influences neuromuscular performance by enhancing muscle contractility and reducing fatigue. 

By improving intramuscular energy buffering, creatine helps maintain force production during repeated high-intensity efforts. 

15%

More Reps in Repeated Sets

(in Creatine-using participants vs. non-Creatine participants) - (Rawson and Volek, 2003)

These effects make creatine particularly valuable for strength-based sports, from weightlifting to football. 

Over time, this consistent improvement in performance translates to measurable gains in maximal strength, particularly in compound movements like squats, deadlifts, and bench presses.

START LIFTING HEAVIER

Endurance Energy & Cardio Performance

How Will Creatine Help With Cardio?

While creatine is more commonly known for it's role in strength & hypertrophy gains, it's role in boosting stamina and cardio performance cannot be ignored.

Creatine supplementation has been shown to improve repeated sprint performance and enhance recovery during high-intensity intervals, a finding supported by studies like those by Mujika et al. (2000) and Engelhardt et al. (1998).

10%

Higher Sprint Power Output

(In intermittent cycling sprint power output than the placebo group) - (Dawson et al., 1995)

The key lies in creatine's ability to regenerate ATP rapidly, which is crucial during the short bursts of effort common in endurance sports like soccer or cycling.

Additionally, creatine has been shown to influence oxidative metabolism by enhancing mitochondrial efficiency, improving time-to-exhaustion during moderate-intensity exercise, indicating its potential to delay fatigue.

6%

Increase in VO₂ max

(compared to placebo group while undergoing endurance training) - (Engelhardt et al., 1998)

15%

Increased Delay in Onset of Muscular Fatigue

(During high-intensity running sets vs. the Placebo group) - (Birch et al., 1994)

For endurance athletes, this means better performance during the intense portions of their training or competition, as well as faster recovery between efforts.

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Mood, Focus & Neuro-protective Effects

How Does Creatine Boost Brain Function?

Beyond its role in physical performance, creatine has demonstrated remarkable effects on cognitive function, particularly under conditions of mental fatigue or stress.

The brain, like muscles, relies on ATP as its primary energy source.

Creatine supplementation enhances energy availability in the brain, improving focus & productivity when performing cognitive tasks that require significant mental effort.

McMorris et al. (2007) and Rae et al. (2003) both found that creatine supplementation improves working memory, reaction times, and mental fatigue resistance, particularly in stressful or sleep-deprived conditions.

10%

Faster Reaction Times in Cognitive Tasks

(particularly during conditions of mental fatigue vs. the placebo group) - (McMorris et al., 2007)

15%

Better Performance on Memory & Reasoning Tasks

(Than the placebo group, in high-stress testing environments) - (Avgerinos et al., 2018)

15-20%

Increase in Spatial Memory Task Accuracy

(Memory-based task testing) - (De Deyn et al., 1998)

The neuroprotective effects of Creatine are especially promising for aging populations.

Studies like Benton & Donohoe (2011) highlight its potential to mitigate age-related cognitive decline & diseases like Alzheimer's by bolstering mitochondrial efficiency and energy metabolism in the brain.

30%

Reduction in Cognitive Decline Scores

(In aging men & women over 6 months compared to placebo group ) - (Kreider et al., 2017)

Whether you're studying for exams, recovering from sleep deprivation, or simply aiming to maintain sharpness as you age, creatine offers scientifically-backed benefits for mental performance.

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Longevity & Anti-Aging

How Will Creatine Help as I Age?

Creatine’s benefits extend into the realm of longevity and anti-aging, with growing evidence supporting its role in preserving muscle mass, bone density, and overall physical function in older adults.

This keeps you feeling more energised, stronger & looking better for longer!

20%

Reduced DNA Oxidative Damage

(in Creatine-supplemented cells, a key marker of cellular aging) - (Bender et al., 2008)

Aside from the neuro-protective benefit discussed above, Sarcopenia—the age-related loss of muscle mass and strength—is a major contributor to frailty and reduced quality of life.

Creatine supplementation has been shown to counteract this decline by enhancing muscle protein synthesis and improving mitochondrial health.

30%

Reduced Rate of Sacropenia Progression

(Compared to placebo group in older adults over a 12-week period) - (Chilibeck et al., 2017)

Studies like Gualano et al. (2014) and Candow et al. (2021) have reported significant improvements in strength, muscle mass, and functional performance in aging populations.

10-15%

Improvement in Functional Performance

(A measure of strength & endurance, contributing to quality of life) - (Tarnopolsky et al., 2007)

Creatine also supports bone health by improving the mechanical loading on bones during exercise. Chilibeck et al. (2017) found that creatine enhances the benefits of resistance training on bone density in older adults, reducing the risk of fractures and osteoporosis.

By addressing muscle, brain and bone health, creatine emerges as a powerful tool for promoting healthy aging.

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Women's Health & Aging

How Does Creatine Help With Menopause?

For women in perimenopause and menopause, fluctuating hormone levels –
primarily a decline in estrogen and progesterone – leads to slower metabolism,
accelerated muscle and bone loss, and lower collagen production.


Studies have shown that while creatine is often associated with athletic performance, it’s benefits extend to areas that are impacted by hormonal fluctuations.

25%

Improvement in Muscle Strength

(Compared to placebo group over 6 months of resistance training in postmenopausal women) - (Chilibeck et al., 2015)

Studies like Smith-Ryan et al. (2021) and Chilibeck et al. (2015) have shown that creatine supplementation improves muscle strength and bone density when combined with resistance training, making it an excellent intervention for mitigating menopause-related health declines.

15%

Reduction in Fatigue & Improved Energy Levels

(Self-reported in postmenopausal women, compared to placebo group) - (Johannsmeyer et al., 2016)

Furthermore, creatine’s ability to enhance energy metabolism and reduce inflammation may help combat the fatigue and cognitive difficulties often reported during menopause.

15-20%

Improved Cognitive Speed & Memory Recall

(In postmenopausal women supplementing with Creatine) - (McMorris et al., 2007)

Creatine has neuroprotective effects that has been shown to improve mood, energy
levels and resilience to stress, counteracting the effects of lower estrogen that can
contribute to mood swings, anxiety and depression.


Additionally, the anti-inflammatory properties of creatine have been show to help
reduce exercise-related muscle damage and soreness.


While more studies are needed into the benefits of creatine for women in every stage
of perimenopause through to post menopause, the current studies have concluded that creatine supplementation is a simple effective strategy that supports mental clarity, emotional stability and physical resilience.

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Sources & Research

If you have any questions at all about the science behind Creatine supplementation, please reach out to us at contact@biochews.com.au

See the sources informing all of our claims below: