Creatine Monohydrate is one of the most researched and effective performance-enhancing supplements available.

It is a natural compound made up of the amino acids L-arginine, glycine, and methionine.

Research shows that supplementing with Creatine Monohydrate helps ATP regeneration, promoting a steady supply of energy to power through high-intensity exercise.

This helps you train harder, push longer and recover faster—ultimately delivering better results from your training and supporting overall health.

Specifically, the research shows that creatine can….

• Boosts muscle and strength gain
• Improve muscular endurance
• Reduce muscle damage and soreness from exercise
• Help preserve lean mass and strength while restricting calories
• Increase the amount of glycogen your muscles can store.

Often seen as a supplement just for weightlifters, creatine is now supported by decades of clinical research showing significant benefits for muscle recovery, cellular repair, and exercise performance in all types of athletes—including runners, cyclists, swimmers, and triathletes.

Here’s how…

1. Reduces Exercise-Induced Muscle Damage and Inflammation

Several studies indicate creatine helps mitigate muscle cell damage and decrease markers of inflammation, such as creatine kinase (CK) and lactate dehydrogenase (LDH), following prolonged or intense exercise.

➤ Practical Outcome: Less DOMS (delayed onset muscle soreness), quicker return to training, and enhanced tissue repair.

📚 Cooke et al., 2009  “Creatine supplementation reduces muscle cell damage and inflammation following a marathon run.”

📚 Bassit et al., 2008  “Creatine supplementation reduced pro-inflammatory markers and muscle soreness after a 30km race.”

2. Accelerates ATP Resynthesis for Faster Recovery Between Sessions

Creatine’s primary function is to increase phosphocreatine stores in muscle tissue, which helps regenerate adenosine triphosphate (ATP)—the energy currency of your cells. 

During high-volume aerobic or interval work, ATP is rapidly depleted. Supplementing with creatine accelerates ATP resynthesis, reducing fatigue and enabling quicker recovery between training bouts.

➤ Practical Outcome: Reduced rest time, improved repeat performance, and less post-session fatigue.

📚 Balsom et al., 1994; Greenhaff et al., 1993 “Creatine supplementation results in faster recovery of phosphocreatine during repeated bouts of exercise.”

Backed by hundreds of peer-reviewed studies, creatine monohydrate is one of the most effective and safe compounds for preserving lean mass and enhancing strength—particularly in adults over 35

Here’s a look at some of the specifics…

Starting around age 30, most adults begin losing 3–8% of muscle mass per decade. 

Creatine not only improves training output but also helps preserve and build muscle mass—critical for recovery, injury prevention, and long-term performance.

➤ Practical Outcome: Greater muscle retention, reduced injury risk, and better metabolic recovery after each session.

📚 Candow et al., 2014
“Creatine supplementation during resistance training in older adults resulted in significantly greater gains in lean tissue mass and muscular strength compared to placebo.”

📚 Chilibeck et al., 2017
“Meta-analysis of 22 studies showed older adults supplementing with creatine gained ~1.4 kg more lean mass on average than non-users during training.”

Endurance athletes often overlook creatine—assuming it’s just for lifters and sprinters. But the latest research tells a different story.

Creatine plays a direct and powerful role in sustaining high-effort performance, improving aerobic and anaerobic efficiency, and helping athletes train longer with less fatigue.

1. Increases Mitochondrial Efficiency

Newer studies suggest creatine doesn’t just fuel short bursts—it may also enhance aerobic metabolism by improving mitochondrial efficiency and biogenesis (creation of new mitochondria), especially when combined with endurance training.

➤ Practical Outcome: Better stamina. Improved energy utilization. Less bonking during long efforts.

📚 Safdar et al., 2011
“Creatine increased expression of genes involved in mitochondrial function and oxidative phosphorylation.”

📚 Eijnde et al., 2003
“Creatine combined with aerobic training increased mitochondrial markers and oxidative capacity.”

2. Buffers Fatigue by Reducing Acidosis

During prolonged or intense aerobic activity, lactic acid builds up and decreases muscle pH, leading to burning sensations and early fatigue. 

Creatine acts as a buffer, helping neutralize hydrogen ions and delay the onset of muscle acidosis.

➤ Practical Outcome: Maintain pace longer during tempo efforts, threshold workouts, and races.

📚 Santos et al., 2004
“Creatine supplementation attenuated lactate accumulation and improved fatigue resistance during repeated effort.”

When it comes to endurance performance, glycogen is king.

It’s the primary fuel your muscles use during long-duration efforts—and once it’s gone, so is your speed, power, and drive.

What most endurance athletes don’t realize is that creatine doesn’t just help with strength or sprint power—it also increases your muscles’ ability to store glycogen.

Here’s a look at some of the research…

1. Increases Muscle Glycogen Storage When Paired With Carbohydrates

Creatine increases glycogen storage by up to 50% when taken alongside carbohydrates. 

It does this by enhancing cellular hydration and glucose transporter activity (GLUT-4), which improves glucose uptake into muscle tissue.

📚 Roberts et al., 1998
“Creatine supplementation with carbohydrate loading resulted in significantly higher muscle glycogen content compared to carbohydrate alone.”

📚 Nelson et al., 2001
“Creatine increased muscle glycogen resynthesis post-exercise, suggesting an enhanced ability to store fuel during recovery.”

2. Improves Glycogen Resynthesis Post-Exercise

After depleting glycogen through endurance exercise, your muscles are in a prime state to refuel. 

Creatine helps accelerate glycogen resynthesis, which means faster recovery and readiness for your next session.

📚 Van Loon et al., 2004
“Creatine supplementation enhanced post-exercise glycogen resynthesis in combination with carbohydrate intake.”