Creatine Monohydrate Protocol

Creatine monohydrate is the most studied and validated supplement in sports nutrition, with over 1,000 clinical studies demonstrating its safety and effectiveness. It works by increasing creatine reserves in muscles, which rapidly provides energy during high-intensity exercise and mental tasks.

The mechanism is simple - creatine supplementation increases muscle creatine stores by 20-40%, providing a larger energy reserve during the first 10 seconds of intense activity. This enhanced energy availability improves performance for both physical and mental activities. The International Society of Sports Nutrition recognises creatine monohydrate as safe for long-term use in healthy individuals.

Beyond athletics, emerging research shows creatine's role in brain energy, with particular benefits for cognitive tasks requiring short bursts of mental effort, age-related cognitive decline, and recovery from sleep deprivation.

Increases strength and power output by 5-15% in resistance training, with effects typically observed within 1-2 weeks of consistent supplementation.

Promotes lean muscle mass gains of 1-2 kg within the first month when combined with resistance training, primarily through allowing you to train harder and increased water inside muscle cells that creates a favourable environment for muscle growth.

Improves high-intensity exercise performance, particularly for activities lasting 30 seconds to 2 minutes, by maintaining higher energy availability during repeated bursts of maximal effort with shorter recovery periods.

Enhances cognitive function during mentally demanding tasks, sleep deprivation, and stressful conditions, with evidence suggesting particular benefits for working memory, processing speed, and tasks requiring rapid decision-making.

Supports recovery between training sessions by reducing muscle damage and inflammation, while also helping to restore muscle energy stores when combined with carbohydrate intake.

May provide neuroprotective benefits and support healthy ageing, with research indicating potential for supporting brain health, reducing age-related muscle loss (sarcopenia), and maintaining bone mineral density.