As an executive coach and clinical psychologist, many of my clients are high performers: founders, physicians, and executives who are already operating at a high level. But they’re looking to go further: build on strengths, troubleshoot limitations, and stay sharp across the board—from mindset and sleep to nutrition and emotional regulation.
One supplement that comes up often in our sessions is creatine. While most people associate it with gym gains, the research tells a much broader story— one that includes cognitive function, aging, recovery, and brain health. That’s why I dug into the science.
Want to Train Harder and Recover Faster? Start Here.
Creatine is perhaps most famous for its ability to enhance muscle performance and promote gains in lean mass.
How It Works: Creatine replenishes ATP, the fast fuel your body uses for short, intense efforts like sprinting or lifting. More ATP means more power and volume in your training.
What the Research Says: A meta-analysis published in The Journal of Strength and Conditioning Research found that creatine supplementation significantly increases muscle strength compared to placebo, particularly in resistance-trained individuals.
Other Benefits: It draws water into your muscle cells, potentially signaling your body to increase protein synthesis and build more muscle.
How to Use It:
3–5 grams of creatine monohydrate daily
Optional loading phase: 20g/day for 5–7 days
Combine with strength training and adequate protein
Always check with your physician before starting
Creatine for Mental Endurance and Brain Energy
Your brain uses ATP just like your muscles do. Creatine supports that energy system too—and may help improve focus, memory, and resilience under stress.
Why It Matters: High-performing clients often come to me with mental fatigue. Not because they’re lazy—because their brain fuel is running low. Creatine can help support that recovery.
What the Research Says: A study in Scientific Reports found a single high dose of creatine improved working memory and reduced mental fatigue in sleep-deprived individuals. Other studies suggest benefits for vegetarians and older adults with low baseline creatine levels.
Neuroprotective Potential: Preliminary research has explored creatine as a buffer against oxidative stress, with studies in conditions like traumatic brain injury, Parkinson’s, and depression. More research is needed.
How to Use It:
3–5 grams daily
Consistency matters more than timing
Combine with a nutrient-rich diet for the best results
Quick Power, Faster Recovery, and Smarter Movement
Creatine isn’t just for bodybuilders. It enhances performance in sports requiring short bursts of power—football, basketball, track, and more.
Why It Works: It fuels rapid movements, increases training volume, and may reduce muscle damage and inflammation after intense exercise.
Performance Proof: According to the International Society of Sports Nutrition, creatine is the most effective supplement for increasing high-intensity exercise capacity. Over 500 studies validate its effects.
How to Use It:
Take 3–5 grams daily, with or without workouts
Pre- or post-workout use is fine (consistency is key)
Stay hydrated, as creatine increases muscle water retention
Protecting Muscle as You Age or Recover
Creatine has important applications for older adults and people recovering from illness, surgery, or injury.
Why It’s Important: As we age, we lose muscle mass and strength (sarcopenia), which can affect independence and quality of life.
What the Research Says: A 2021 review in Nutrients concluded creatine can improve muscle function and lean mass in older populations. Some studies had limitations, so future research will be important.
How to Use It:
3–5 grams daily
Pair with resistance training for maximum benefit
Long-term use appears safe at standard doses
The Bottom Line: Creatine Is a High-Performer’s Ally
Whether you’re chasing gains in the gym, sharper thinking at work, or resilience as you age, creatine offers a science-backed edge. It’s low-cost, well-tolerated, and one of the most studied performance tools available.
You can buy creatine from many places. I personally use Thorne, a company I have a financial relationship with, because of their third-party testing and transparency. That said, there are plenty of more affordable options out there. Do what works best for your goals and budget.
Disclaimer: This blog is for informational and educational purposes only. The content is not intended as, and should not be considered, medical advice. Although I am a licensed psychologist, I am not a physician or registered dietitian. Always consult with a qualified healthcare provider before making any changes to your diet, supplements, or health practices