✦ Improves strength and power. Increases resistance performance, particularly during bodybuilding exercises.
✦ Increases lean body mass. Promotes moderate muscle gain when combined with training.
✦ Improves anaerobic performance. Beneficial for power, muscular endurance and short, intense exercises.
✦ Slight improvement in anaerobic running capacity. Variable effects, but generally positive on sprints and explosiveness.
✦ Reduces mental fatigue. Can limit the impact of stress and sleep deprivation on cognitive performance.
✦ Memory enhancement - Useful for people with low creatine levels, such as vegetarians and senior citizens.
✦ Potential antidepressant effect. Initial studies suggest a reduction in depressive symptoms in some people.
*Based on studies carried out