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Creatine is the most proven supplement for raw strength and power. Decades of trials show it lets your muscles push harder and recover faster between reps, which means more weight on the bar and more reps in the tank. In fact, a meta-analysis found creatine users gained ~8% more strength compared to training alone (Branch, Int J Sport Nutr Exerc Metab, 2003).

Creatine directly helps you add lean muscle mass. It increases water inside muscle cells, creating the right environment for growth, and over time delivers more size than training by itself. A review in the Journal of Strength and Conditioning Research reported creatine users gained ~1.4 kg more lean mass on average (Volek et al., 1999; Rawson & Volek, 2003). This is change you can see in the mirror, backed by science.

Hard training only works if your body bounces back. Creatine reduces markers of muscle damage and inflammation, helping you recover quicker and train harder session after session. Cooke et al. (J Strength Cond Res, 2009) showed athletes using creatine had less soreness and faster recovery following intense exercise. That means no wasted days stuck in recovery mode while progress slips away.

When you’re running low, creatine is what keeps your muscles firing. It fuels high-intensity effort, letting you sprint, lift, and grind longer before fatigue shuts you down. A comprehensive review from Kreider et al. (J Int Soc Sports Nutr, 2017) concluded creatine is the most effective ergogenic aid for repeated bouts of high-intensity exercise — the exact kind of training that drives results.

Creatine doesn’t just power your muscles — it fuels your brain too. Research shows it sharpens working memory, boosts clarity, and even helps under sleep deprivation or stress. Rae et al. (Proc Biol Sci, 2003) found creatine users improved working memory and intelligence test scores after just six weeks. Whether you’re leading a meeting after a long night or locking in at the gym, creatine gives you the mental edge to match your physical one.

Progress isn’t just about building — it’s about keeping what you’ve earned. Creatine helps preserve muscle during aging, injury, or downtime, which means you don’t slide backwards when life gets in the way. A systematic review (Candow et al., Open Access J Sports Med, 2014) concluded creatine consistently attenuates muscle loss in aging and enhances hypertrophy when paired with resistance training. Every comeback gets harder; creatine makes sure you don’t have to keep making them.