Level Up Your Brain: The Real Benefits of Creatine for Gamers
Why Gamers Should Care About Creatine
When you hear "creatine," you likely imagine bodybuilders and athletes downing post-workout shakes at the gym. However, the fact that many gamers overlook is that creatine isn’t solely about muscle; it also serves as an in-game enhancer for your brain.
In games where split-second decisions, focus, and mental stamina separate the average from the elite, creatine can be a game-changer.
Let’s look at what creatine is, why it benefits the brain, and how you can start using it to improve performance. This post isn’t going to go too far into the science; instead, I will provide you with the information you need to know and, therefore, act accordingly to implement it within your daily routine.
What is Creatine (and Why It’s Not Just for Muscle)
Creatine is a naturally occurring compound found in your muscles and brain. It helps produce adenosine triphosphate (ATP), your body’s primary energy currency. One thing to keep in mind is that your body can only produce so much ATP through energy systems. I won’t go too far into that conversation, as it can be a multiple-part series in the future if you are interested. Therefore, we need to find other ways to get the energy our body needs to run at an optimal level.
While about 95% of your body’s creatine is delivered and stored in muscle tissue, the remaining 5% is found in the brain, where it plays a key role in:
Cellular energy metabolism
Neurotransmitter function
Cognitive resilience under stress
While creatine does help you lift more or sprint faster, it also supports your mental performance, more specifically, executive function. These are tasks that require sustained concentration and memory, specifically problem-solving, decision-making, and adapting to different scenarios. The very things gamers face daily, whether through practice or game days.
What the Research Says About Creatine and Cognitive Function
Here’s where things get interesting for gamers.
Avgerinos et al. (2018) – Creatine supplementation and cognitive function: A systematic review
Key Finding: Across multiple studies, creatine was shown to improve short-term memory and intelligence/reasoning, particularly under stress (e.g., sleep deprivation).
Why It Matters for Gamers: Long gaming sessions often involve sleep debt and cognitive fatigue conditions under which creatine shows enhanced benefits.
McMorris et al. (2007) – Creatine supplementation and cognitive performance under mental fatigue
Key Finding: Creatine helped maintain performance during 90 minutes of demanding cognitive tasks.
Relevance to Gamers: Competitive matches or grind sessions can easily last that long and drain mental stamina.
Brain Energy Support
There have been many studies recently on its neuroprotective effects in conditions involving brain energy depletion. While that might sound clinical, the takeaway is this: it helps your brain work efficiently under pressure and fatigue, a reality every competitive gamer faces.
The reasons why this is important are that we have to understand the load and stress that players are under. We also need to look at its practical applications. While there were studies suggesting taking 5g/day, the times have changed. We are starting to understand more and more that we can consume more creatine.
On a completely anecdotal tangent, when working with players, I typically have them take in a minimum of 10g/day. On days that they don’t sleep, I get them to take in more, but on competitive days, where they are going to be running through the gamut (i.e., SSG in the NAL playoffs), I make sure that they are taking in 15g/day. The importance of this is that we want to build enough energy in the tank so they can use it when necessary.
Benefits of Creatine for Gamers
Here’s how creatine can directly impact your in-game performance:
Faster Reaction Time
Creatine enhances ATP availability, which supports quicker neural signaling. That means faster reactions in high-stress situations.
Better Decision Making Under Pressure
Cognitive fatigue leads to poor decisions. Creatine helps you maintain composure, making it easier to think clearly in overtime or at the end of a long scrim. This is the main reason behind taking in at least 10g/day. As your muscles will want to absorb a majority of it, therefore, you will need to up the dosage to then allow some to get into the brain.
Improved Focus and Mental Clarity
With more brain energy on tap, you're less likely to get that foggy, sluggish feeling during extended sessions, something many gamers face. While creatine is an aspect of this, I have experienced things with players where hydration was very poor and therefore led to poor performance. Long story short, creatine is an enhancer when looking at cognitive performance, but we also need to make sure we stay hydrated.
How to Start Taking Creatine as a Gamer
You don’t need a supplement stack worth hundreds of dollars. Creatine is affordable, safe, and easy to start.
What to Look For:
Creatine monohydrate is the gold standard. Stick with it. No need to buy fancy "upgraded" versions. Keep in mind that creatine is one of the cheapest supplements on the market. One thing I have had clients more recently ask me about is creatine gummies. Now I am always pretty cautious when it comes to giving nutritional advice; however, what I found with creatine gummies is that you end up paying a significant amount of money for less overall creatine. A lot of them barely have 50% of the creatine per the recommended dose they suggest.
Timing:
Take it daily, at any time. It’s about consistent saturation, not timing. One thing I like to do is take it with my morning coffee. Then later in the day, I will consume a second serving when I start to take my other daily supplements. The reason why I do this, as opposed to, let’s say, dry scooping, is that I can take an unflavored creatine and mix it with anything.
Further Considerations:
Mix it with water, juice, or your post-game shake.
It’s tasteless and dissolves easily.
Drink plenty of water throughout the day.
Action Steps-Apply This to Your Routine
Here’s how to get started:
Buy a Creatine Monohydrate Supplement
Look for a reputable brand with third-party testingStart with 5g Daily
Add it to your morning hydration routine or post-exercise drink.Track Your Cognitive Performance
Use journaling or an app to track your focus, mental fatigue, or reaction times before and after supplementing.Stack with Healthy Habits
Combine creatine with:7–9 hours of quality sleep
Balanced meals (with adequate carbs and protein)
Daily movement or physical training
Screens break every 60-90 minutes
Creatine is a Legit Brain Booster for Gamers
If you’re trying to rank up, improve your consistency, or simply feel sharper during sessions, creatine is a simple, effective, science-backed supplement that gives you an edge. Might I add that it is the most studied supplement on the market, if that doesn’t tell you how safe it is, I’d hate to say it, but then nothing will. Being on the older side of esports, I remember 20 years ago when people talked about creatine and that if you took in too much, it would cause kidney damage. However, I wish I had taken more because the optimizations it creates were something I missed, only until about 10 years ago, when I was upping my dosage.
Remember this: creatine is not flashy. It’s not a gimmick. But it works!
Don't leave your potential untapped. Give your brain the fuel it needs to perform at its peak, and elevate your game to the next level. Whether you're pushing through a tough moment or striving for that winning edge, fueling your mind can make all the difference in gaming like a pro.
Why we started optima
Why We Started Optima Human Performance
Raising the Standard for the Next Generation of Esports
In esports, nothing is guaranteed. Having talent doesn't always lead to success. Hard work doesn't always guarantee success. At Optima Human Performance, we aim to transform how competitors think, train, and lead by prioritizing personal growth and development. More than just a theoretical performance brand, our foundation is built on genuine experiences, from the lower levels of competition to the high-stakes stages, encompassing burnout, setbacks, breakthroughs, and transformation. We've experienced it all. Now we're building something better for the next generation of players who seek lasting success, not just quick wins.
The Spark: From GameBattles to Coaching at the Top
I'm Seth "Callout" Mik. My esports journey began in 2015, progressing from Xbox GameBattles in Tier 4 to competing and coaching at the highest levels. I've always loved competition for its honesty and simplicity. Before esports, I was into sports like football, BJJ, rugby, and baseball during my teens and 20s. But everything changed in 2022.
That year, I got the opportunity to coach Astralis, and it was eye-opening. I quickly understood that leading a top-tier team meant leading by example. I needed to elevate my standards. So, I started training hard again, both physically, mentally, and emotionally, not just for my own improvement, but to show my team what true dedication looks like.
In that same year, I met Taylor and Landon, who had a significant impact on my career. Their expertise introduced me to performance coaching, which goes beyond the gym and encompasses life, mindset, and every choice made when no one is watching. This led me to a significant realization: the internal side of the game is the real advantage.
I saw it firsthand. The Astralis team made an incredible run through the lower bracket at the Six Invitational in 2023, something many wouldn't have expected. It wasn't luck; it was mental strength, and that changed everything for me. I took this lesson to SSG and repeatedly saw how mindset is the true key. It's not about hype or speeches; it's about habits, standards, and genuine internal work. That's when the idea for Optima started to take shape.
Building the Team: Enter Hector
Optima wouldn't be the same without Hector, our Performance Coach, who focuses on fitness, nutrition, and mental performance. Hector has over 16 years of coaching experience, working with individuals ranging from young children in traditional sports to collegiate and professional athletes. What sets him apart is how he has applied that knowledge to the esports industry.
When Hector first joined the scene with TSM's PUBG roster, he quickly noticed a gap: players often overlooked how daily habits, including eating, sleeping, training, and even breathing, significantly affected their performance. He understood something important: you can't just place athletes into a high-performance system and expect immediate results. You need to meet them where they are and guide them forward.
Over the past six years, he has carefully refined this approach. He has worked with teams from Tier 3 up to Tier 1 and has also contributed to collegiate programs. Whether it's about building team cohesion, managing burnout, or preventing injury, Hector's goal has always been clear: to leave people better than he found them. That’s what makes him a key part of Optima.
Why Optima Exists
Esports careers are incredibly short. Players can rise and fall within a matter of months. There’s no union, no safety net, and no room for error. If you don’t perform, you're out. That’s the harsh reality. Yet, we see the same story repeatedly: players grinding for over 12 hours a day, neglecting their health, hoping to succeed through sheer skill and effort. That might get you noticed, but it won’t keep you in the game.
Burnout, poor health, emotional breakdowns, and sudden loss of confidence are common. They don’t have to be. We believe that longevity is achievable at Optima. It starts with a proper mindset but extends further. It’s about the systems you create, the standards you maintain, and how you handle pressure.
We started Optima to improve the standard, not only for our clients but for the entire esports community. Our goal is to create a new model where players not only survive but thrive.
Why Most Players Don’t Make It
From what we've seen, players usually fall short for two main reasons:
Laziness or indifference. Some people don't want it enough. It's harsh but true. We can't change that for you. If you're not ready to commit fully, we may not be the right fit for you.
A lack of understanding is where we can help. Most players are unaware of what high performance truly entails. They don't know how to manage their nervous system. They aren't aware of how sleep affects reaction time. They don't understand how dopamine, caffeine, nutrition, and stress work together to either enhance performance or lead to a breakdown.
We provide the knowledge and tools, so when the time comes, you won't crumble. Success won't be a matter of chance; it will stem from standards built to withstand any challenge.
What We Focus On
Here’s what we do, and why it matters:
1. Mental Performance
We help you understand your mind so you can use it effectively. Our work includes:
Awareness and management of dopamine
Optimizing flow states
Maintaining emotional control and clarity under stress
Being aware of arousal levels and self-regulating
Mapping your purpose to understand your true motivations
We aim to make your mind a tool, not an obstacle.
2. Pressure Management
Pressure isn’t the problem; lack of preparation is. We’ll help you:
Control narratives and decision-making processes
Train your nervous system to stay calm
Focus on process rather than just outcomes
Convert fear into motivation
Become resilient when it matters
Being prepared is the key to performing under pressure.
3. Leadership & Team Culture
Leadership is about creating something bigger than yourself. Whether you're a leader, coach, or team player, we focus on:
Developing lasting team cultures based on actual values
Managing ego and emotional dynamics
Building true confidence, not false bravado
Implementing effective goal-setting frameworks
Practicing adaptive leadership for different people and situations
Earning respect through actions, not titles
That is how you make a positive impact on your team.
4. Injury Prevention
Many esports players are unaware of how quickly their bodies can deteriorate. We help prevent this with:
Correcting posture and promoting ergonomic awareness
Implementing daily mobility routines
Detecting and managing pain points early
Creating custom protocols to prevent injuries
If your body fails, your mind's ability is irrelevant. We keep you in the game.
5. Fitness Protocols
Whether you want to improve endurance, build muscle, or feel better after practice, we’ll create a fitness plan for you. Our protocols include:
Training plans focused on performance
Progressive overload and mobility exercises
Managing fatigue and recovery
Setting custom goals like weight loss or muscle gain
We start where you are and help you improve.
6. Nutrition Guidance
We simplify performance nutrition into practical lessons so you can understand:
What enhances performance and what hinders it
Nutrient timing and proper hydration
Habits to support energy, mood, and mental clarity
Sustainable, long-term food strategies
No gimmicks, just practical advice explained in a way you’ll remember.
We Understand Your Challenges
What sets Optima apart from most other performance programs is our experience. We've been there. We know what it's like to fail on a big stage, to have a rough month, to lead a struggling team, and to search for confidence without finding it.
That's why we are straightforward. We don't sugarcoat or sell motivation. We create systems, establish standards, and foster self-respect.
We're here for those who truly want to improve—those who are tired of feeling stuck and are ready to commit fully to performing when it matters most.
Our Mission Moving Forward
Optima is not just about helping the next player win a title; it's about helping a generation of players build lasting careers.
Our goal is to revolutionize the understanding of performance in the gaming industry. We want to elevate the standard of coaching. Most importantly, we want to create something better for future players.
If we succeed, future professionals won't have to learn these lessons the hard way. The next generation will start with a foundation we never had.
This is our mission. This is our standard. This is Optima.