Performance Intelligence 159 The Science of Creatine and How it Boosts Physical & Mental Performance | Dr Tom
Oct 29, 2025
In this discussion, Dr. Tom Buckley, an Associate Professor and expert in exercise physiology from Sydney University, dives into the science behind creatine. He clarifies how creatine works and its role in boosting physical and cognitive performance. They explore the benefits for older adults, its effects on muscle gain, and how it may aid cognition, especially under sleep deprivation. Dr. Buckley also addresses safe usage, effective dosing strategies, and the intriguing relationship between creatine and caffeine.
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Personal Gains From Training And Creatine
- Andrew described gaining six to seven kilos after switching from heavy running to lifting and adding creatine.
- Dr Tom recalled similar personal use and noted part of the early mass is intracellular water retention.
Small Effects Can Be Performance-Critical
- Meta-analyses show creatine gives a small overall effect size but can be performance-significant.
- Small physiological gains can be decisive in elite sport and help training and recovery.
Creatine Improves Processing Speed And Memory
- Evidence shows creatine can boost memory, attention, and processing speed, especially under high cognitive demand.
- Benefits appear strongest in people with deficits and those under about 60 years old.
