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:

1. Buy a Creatine Monohydrate Supplement
   Look for a reputable brand with third-party testing

2. Start with 5g Daily
   Add it to your morning hydration routine or post-exercise drink.

3. Track Your Cognitive Performance
   Use journaling or an app to track your focus, mental fatigue, or reaction times before and after supplementing.

4. 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.