Creatine for Performance & Energy

TL;DR
Creatine is the most effective legal supplement for increasing high-intensity exercise capacity and lean body mass. A comprehensive meta-analysis confirmed significant improvements in strength and power output. It’s the gold standard for athletes, lifters, and anyone wanting to build or maintain muscle and strength.

Evidence Rating: ⭐⭐⭐⭐⭐ Robust
(The most studied performance supplement in history — backed by hundreds of RCTs and multiple meta-analyses.)

What the Research Shows for Performance

Creatine monohydrate increases phosphocreatine stores in muscle, allowing for greater rapid energy production during high-intensity efforts. This translates to improved strength, power, and lean mass gains.

A comprehensive meta-analysis of 22 studies confirmed significant improvements in strength and power output with creatine supplementation.

Key Benefits for Performance & Energy

  • Increased strength and power output
  • Improved high-intensity exercise capacity
  • Greater lean body mass gains
  • Faster recovery between intense efforts
  • Support for maintaining muscle during ageing or calorie restriction

Key Studies

  • Lanhers, C. et al. (2017). "Creatine Supplementation and Upper Limb Strength Performance: A Systematic Review and Meta-Analysis." Sports Medicine, 47(1), 163-173. DOI: 10.1007/s40279-016-0571-4 — comprehensive meta-analysis confirming strength and power benefits.
  • Wang, Z., Qiu, B., Li, R., Han, Y., Petersen, C., Liu, S., Zhang, Y., Liu, C., Candow, D. G., & Del Coso, J. (2024). Effects of creatine supplementation and resistance training on muscle strength gains in adults <50 years of age: a systematic review and meta-analysis. Nutrients, 16(21), 3665. https://doi.org/10.3390/nu16213665 (Published: 28 October 2024) — meta-analysis confirming strength gains with creatine + resistance training in adults under 50.
  • Multiple meta-analyses (2015–2025) confirm creatine as the most effective legal supplement for increasing high-intensity exercise capacity and lean body mass.

This is not medical advice. BioHackNZ provides general information based on published research. Always consult your healthcare provider before starting any supplement regimen. Individual results vary.

Last updated: 02 May 2026 | BioHackNZ Research Team

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