Creatine: The Most Overlooked Supplement for Strength, Cognition, and Longevity

In the world of fitness and performance, few supplements are as misunderstood as creatine. Often associated solely with bodybuilders, creatine is, in fact, one of the most researched and beneficial nutrients for everyday performance, both physical and cognitive.

At Central Athlete, we take an evidence-based approach to supplementation. That means understanding not just what works, but why, and for whom. Here’s a closer look at why creatine deserves a permanent spot in your daily routine, regardless of your age or goals.

What Creatine Actually Does

Creatine is a compound made from three amino acids that help your body regenerate ATP, the currency of energy your muscles and brain rely on for short, intense effort. Think of it as your body’s rechargeable battery pack.

When your creatine stores are optimized, you can push harder, recover faster, and sustain energy longer, whether that’s in the gym, at work, or during a demanding training cycle.

Why It Matters

1. Strength and Muscle Growth

When paired with resistance training, creatine helps increase strength, muscle mass, and recovery by enhancing the body’s ability to use and store energy. It also draws water into muscle cells, an anabolic signal that supports protein synthesis and cellular hydration.

2. Cognitive Function and Brain Health

Your brain relies heavily on ATP for energy. Research shows creatine can improve short-term memory, processing speed, and resilience to mental fatigue—especially during periods of stress, sleep deprivation, or high cognitive demand.

In older adults, the effects appear even more pronounced. Several randomized trials found that individuals in their 60s and 70s experienced substantial improvements in memory performance after creatine supplementation compared to younger participants. This is likely because the brain’s natural creatine stores and energy metabolism decline with age, making supplementation more impactful. In these studies, older adults showed large gains in memory recall, attention, and mental processing speed after just a few weeks of consistent use, suggesting creatine may play a key role in maintaining cognitive sharpness and slowing age-related decline.

Based on findings from Xu C., Bi S., Zhang W., Luo L. “The effects of creatine supplementation on cognitive function in adults: a systematic review and meta-analysis.” Frontiers in Nutrition, 2024; 11:1424972. https://doi.org/10.3389/fnut.2024.1424972

3. Cardiovascular and Cellular Resilience

Creatine doesn’t just benefit strength athletes—it supports heart health by improving oxygen efficiency, hydration status, and recovery from endurance training.

Research shows that creatine can enhance cellular energy metabolism in cardiac and skeletal muscle, leading to greater energy availability and more efficient oxygen use during exercise. In both healthy adults and individuals with cardiovascular conditions, studies have observed improvements in exercise capacity, muscle endurance, and reduced fatigue.

Clinical trials in patients with heart failure and neuromuscular disorders (like muscular dystrophy, ALS, and Parkinson’s disease) have shown that creatine supplementation may help the body produce ATP more efficiently, allowing muscles and the nervous system to perform better under stress. While these findings are preliminary, they suggest creatine’s benefits may extend far beyond the gym—potentially supporting both cardiovascular resilience and neuroprotective function.

Based on findings from Tarnopolsky et al., 2004; Kuethe et al., 2006; and Kley et al., 2013.

Is Creatine Safe?

Absolutely. For healthy adults, daily use of 3–5 grams of creatine monohydrate is safe, based on hundreds of studies. It does not cause hair loss or damage to the liver or kidneys.

As always, we recommend discussing any supplement with your healthcare provider if you have a pre-existing medical condition or are pregnant or breastfeeding.

How to Take It

• Form: Creatine monohydrate (pure, third-party tested)
  
  
• Dosage: 5 grams daily (larger individuals may benefit from 8–10g)
  
  
• Timing: Any time of day. Consistency matters more than timing
  
  
• Hydration: Drink plenty of water; creatine increases muscle hydration
  
  
• Patience: Full benefits appear after 3–4 weeks of consistent use
  
  

Think of creatine like a multivitamin for your muscles and brain; small, consistent inputs that yield long-term gains in strength, focus, and recovery.

Quality Matters

✅ 100% creatine monohydrate (no fillers or flavoring)

✅ Third-party tested for purity and safety

✅ Transparent about sourcing and manufacturing standards

How we handle this at Central Athlete:

We fulfill supplements through Fullscript, which curates practitioner-grade brands that meet strict quality controls (third-party testing, lot-level transparency, and proper storage/handling). This helps ensure you get exactly what’s on the label, every time.

At Central Athlete, supplementation is never a shortcut; it’s a strategy. Creatine supports the foundation you’ve already built through disciplined training, recovery, and nutrition. When integrated into a personalized plan based on your assessment data, it becomes another tool for unlocking a life without limits, both mentally and physically.

Ready to take your life to the next level, without burnout or confusion?

👉 Schedule a complimentary strategy session to review your assessment, map your training and recovery, and receive a tailored supplement plan (via Fullscript) that fits your goals and lifestyle.

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