A randomized, double-blind, placebo-controlled crossover trial investigated the effect of a 7-day creatine monohydrate (CrM) loading phase (20 g/day) on physically active men. The study found that CrM improved subjective sleep quality (SSQ) compared to the placebo (PL). CrM was also associated with an earlier in-bed time. Additionally, after the loading phase, CrM enhanced cognitive performance on the Digit Cancellation Test (DCT) and reduced perceived muscle soreness. CrM also increased physical output during the 5 m shuttle run test (5mSRT), specifically boosting Total Distance (TD) and Best Distance (BD). However, CrM did not significantly affect objective sleep parameters (such as total sleep time, sleep efficiency, or sleep latency). CrM also did not significantly alter the fatigue index (FI) or rating of perceived exertion (RPE) during the exercise test. The researchers concluded that a short-term CrM loading protocol offers additional benefits beyond its traditional muscle-enhancing role
⚠️ Disclaimers (Source-Compliant)

• This information is for educational purposes only and should not be interpreted as medical advice.
• The study discussed was a randomized, double-blind, placebo-controlled crossover trial conducted on a specific population (physically active men).
• Further research may be needed to confirm these findings in other populations.
• Always consult with a qualified healthcare professional before making any changes to your diet, supplement regimen, or treatment plan, especially if you have a medical condition or are taking medications.

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Ben Maaoui K, Delleli S, Mahdi N, et al. Effects of Creatine Monohydrate Loading on Sleep Metrics, Physical Performance, Cognitive Function, and Recovery in Physically Active Men: A Randomized, Double-Blind, Placebo-Controlled, Crossover Trial. Nutrients. 2025;17(24):3831 . doi:10.3390/nu17243831

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