Creatine is not a shortcut around training. Its clearest role is helping muscles rapidly replenish energy during repeated, high-intensity efforts. Across controlled studies, that can translate into a little more training capacity and, over time, modestly better strength or lean-mass outcomes.
A 2024 meta-analysis in adults under 50 found that adding creatine to resistance training produced a larger increase in lean body mass than resistance training alone. That is a useful signal, but it is an average—not a promise for every person.
The “brain supplement” story is less settled. One 2024 meta-analysis reported possible benefits in selected cognitive measures, while another systematic review and an EFSA assessment found the overall evidence too inconsistent to establish a general cognitive benefit. Sanos should show that disagreement rather than choosing the most exciting headline.
Practical takeaways
- Creatine monohydrate is the form with the deepest evidence base.
- Typical maintenance protocols studied in adults commonly use 3–5 g per day; a loading phase is optional, not mandatory.
- The likely value is greater for resistance training and repeated high-intensity efforts than for steady-state endurance.
Where caution matters
- Water-weight gain and gastrointestinal discomfort can occur.
- People with kidney disease, pregnancy, complex medical conditions or relevant medicines should discuss supplementation with a qualified clinician first.
- A Sanos article should never add a supplement to someone’s plan automatically.