Show me studies on creatine's impact on performance.

Studies on creatine have demonstrated its positive impact on performance across various domains. Here are some insights from the Huberman Lab:

1. Power Output and Muscle Performance: Creatine is one of the most studied supplements, showing significant increases in power output ranging from 1% to 20%. It enhances performance in activities like sprinting, running, jumping, and weightlifting. Creatine works by improving muscle hydration and strength, which also leads to an increase in muscle mass and reduced fatigue 1 2.

2. Cognitive Function: Creatine isn't only beneficial for muscle performance; it also acts as a fuel source for the brain, potentially enhancing cognitive functions such as memory and executive function. There are over 18 studies supporting its effects on muscle creatine content and cognitive improvements, with evidence suggesting it can also enhance brain function and reduce symptoms of traumatic brain injuries (TBI) 3 4.

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     1

     Creatine Uncovered

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     Performance Enhancers

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     Creatine for Brain Health

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     Creatine and Cognition

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     5

     Creatine for Mood

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3. Mood and Depression: Creatine supplementation has been linked to improvements in mood and depression symptoms, thanks to its effects on specific brain circuits related to motivation and mood regulation. This highlights its potential as a supplement for enhancing mental health alongside its physical benefits 5.

These findings suggest that creatine is not only a robust supplement for enhancing physical performance but also a multifaceted compound that can offer cognitive and mental health benefits. Always consult a healthcare provider before beginning any supplementation.