The Science behind AURIO

Creatine is one of the most extensively researched ingredients in sports nutrition, and the foundation of our formulas. Discover how it works, what decades of evidence show,  and why we combine proven science with purposeful ingredients.

What is creatine?

Remember learning that mitochondria are the powerhouse of the cell? That’s where creatine comes in. It’s one of the most researched supplements out there, yet and still one of the most misunderstood. We’re here to help make sense of it all.

The molecular structure of creatine

cre-a-tine [noun]

Creatine is a natural compound found in your muscles and brain that acts as a quick source of energy. At the cellular level, creatine boosts adenosine triphosphate (ATP)—the fuel for cellular function. The more creatine in your cells, the more strength and power you have during workouts, the better your focus and mental clarity, the quicker your muscle recovery.

How Creatine Supports Rapid Energy Recycling

During short, intense effort, phosphocreatine donates a phosphate group to ADP, helping regenerate ATP - the immediate energy source used for muscle contraction.

P P P P P P P PCr Cr P
ATP
1. ATP powers muscle contraction
P P P P P P P PCr Cr P
2. ATP loses a phosphate group
P P P P P P P PCr Cr P
3. ADP remains
P P P P P P P PCr Cr P
4. Phosphocreatine donates phosphate
P P P P P P P PCr Cr P
5. ATP is regenerated
P P P P P P P PCr Cr P
ATP
6. The cycle can repeat during intense effort

The Benefits

Proven by Decades of Research

Creatine is one of the most researched supplements in all of sports nutrition, with decades of studies supporting its safety, effectiveness, and performance benefits. From strength and power to recovery and cognitive support, the science is deep, and it consistently delivers.

STRENGTH / SYSTEMATIC REVIEW & META-ANALYSIS

Creatine + Resistance Training Additional Strength Gains

Compared with placebo + the same resistance training

23controlled trials
4-12week of training

Healthy adults under 50 years.
Creatine doses varied across studies.
Results are pooled averages, not individual predictions

Wang Z, Qiu B, Li R, et al. Nutrients. 2024;16:3665.
doi: 10.3390/nu16213665.
Bars show weighted mean differences; error bars show 95% confidence intervals.

Additional strength gain vs placebo (kg)

15129630
+4.43 kg
+11.35 kg

Upper-body strength

95% CI: 3.12–5.75

Lower-body strength

95% CI: 8.44–14.25

MEMORY

Creatine and Memory: What Does the Research Show?

The brain has high and constantly changing energy demands. Like muscle, brain tissue uses the creatine–phosphocreatine system to help maintain ATP availability. Researchers are investigating whether creatine supplementation may support certain aspects of cognitive performance. A 2023 systematic review and meta-analysis of randomised controlled trials found a small overall improvement in measures of memory compared with placebo. However, the findings differed substantially by age.

A significant effect was observed in adults aged 66-76, while no significant benefit was found in younger participants aged 11-31. The evidence is promising, but not conclusive. EFSA reviewed the wider research in 2024 and concluded that a cause-and-effect relationship between creatine supplementation and improved cognitive function has not yet been established.

Effect of Creatine on Memory

Standardised mean difference vs placebo · 95% confidence interval

All participants
0.29 (0.04–0.53)
Age 11–31
0.03 (−0.14–0.20)
Age 66–76
0.88 (0.22–1.55)
No effect-0.500.51.01.5
Favours placebo Favours creatine

Confidence intervals crossing zero indicate that a statistically significant effect was not established. Effect sizes are not percentages or memory-test scores.

Source: Prokopidis K, Giannos P, Triantafyllidis KK, et al. Nutrition Reviews. 2023;81(4):416–427.

SLEEP

Creatine under sleep deprivation: what one controlled study found

Sleep loss can reduce attention, processing speed and memory. Researchers are investigating whether creatine’s role in cellular energy metabolism may matter when the brain is under unusually high energy demand.

In a 2024 randomized, double-blind crossover study, a high single dose of creatine was associated with changes in cerebral energy metabolites and better results in several cognitive measures during 21 hours of sleep deprivation.

Important: this small experimental study did not test sleep quality or a standard 5 g serving. Creatine does not replace adequate sleep.

Study design at a glance

Gordji-Nejad et al., Scientific Reports (2024)
15 healthy adults
0.35 g/kg single creatine dose
21 h sleep deprivation
Baseline before dose
3 h assessment
5.5 h assessment
7.5 h assessment
REPORTED DIFFERENCES VS PLACEBO
Short-term memoryReaction speedProcessing timeBrain energy metabolites
Source: Gordji-Nejad A, Matusch A, Kleedörfer S, et al. Findings apply to the study conditions and should not be generalized to routine 5 g supplementation.

RESEARCH OVERVIEW

What decades of creatine research show

Creatine monohydrate is one of the most extensively studied ingredients in sports nutrition. Evidence is strongest for repeated, high-intensity exercise and resistance training, while emerging areas—such as memory and performance during sleep deprivation—require more cautious interpretation.

Overview of creatine research areas, findings, evidence strength and scientific sources.
Research area Evidence reviewed What the research found Evidence status Source
High-intensity performance EU-authorised health claim A daily intake of 3 g creatine increases physical performance in successive bursts of short-term, high-intensity exercise. EU authorised EU Regulation 432/2012
Muscle strength Systematic review and meta-analysis Creatine combined with resistance training improved upper- and lower-body strength more than resistance training alone in adults younger than 50. Strong evidence Wang et al., 2024
Lean body mass Systematic review and meta-analysis Creatine combined with resistance training was associated with 1.14 kg more lean body mass than resistance training alone. Strong evidence Desai et al., 2024
Memory 10 RCT systematic review; 8-study meta-analysis A small overall improvement in memory measures was reported. The subgroup result was significant in older adults, but not in younger participants. Limited / mixed Prokopidis et al., 2023
Cognitive function Systematic review and meta-analysis of RCTs Possible benefits were found for selected cognitive measures, but results varied across tests and populations. EFSA has not established a cause-and-effect relationship for a general cognitive claim. Emerging evidence Xu et al., 2024
EFSA, 2024
Sleep deprivation Randomised crossover study; 15 participants During 21 hours of sleep deprivation, a single 0.35 g/kg dose was associated with better results in selected cognitive tests and changes in cerebral energy metabolites. Early-stage finding Gordji-Nejad et al., 2024

How to read this table: evidence status reflects the type, consistency and limitations of the available research. Study findings do not necessarily represent the effects of a specific AURIO product or serving.

The sleep-deprivation study used a high single dose of 0.35 g/kg and did not test sleep quality. Creatine should not be presented as a replacement for adequate sleep.

What's happening when you take creatine daily?

Creatine works through consistency. With 5 g of creatine monohydrate per stick, your muscle creatine stores gradually increase, supporting repeated bursts of short-term, high-intensity performance. Meanwhile, sodium, potassium, magnesium and chloride provide key electrolytes relevant during demanding, sweat-heavy training.

  • Week 1

    Building your creatine stores
    Muscle creatine levels begin to rise as your body gradually stores more creatine. Some people may notice a small increase in body weight due to changes in body water.

  • Week 2

    Supporting repeated efforts
    Creatine stores continue to build. During high-intensity training, creatine supports the rapid regeneration of ATP, the immediate energy source used by working muscles.

  • Week 3

    Getting closer to saturation
    With consistent daily use, muscle creatine stores move closer to saturation. Any noticeable changes will vary depending on training, diet and individual response.

  • Week 4

    Maintaining elevated stores
    Daily supplementation helps maintain elevated muscle creatine stores, supporting repeated high-intensity performance as part of a consistent training routine.

  • Timing

    Take one stick daily at the time that best fits your routine. Before training, after training or with a meal can all work, consistency matters more than perfect timing.

  • Results

    Individual responses vary. Without a loading phase, muscle creatine stores typically build gradually over approximately 3-4 weeks of consistent daily use.

  • Loading

    No loading phase is required. Each stick already provides a full 5 g daily serving of creatine monohydrate for a simple, consistent routine.

Frequently Asked Questions

Creatine supports physical performance during repeated bursts of short-term, high-intensity exercise and can help you get more from consistent training.

Creatine supports high-intensity performance, while electrolytes help replace key minerals lost through sweat, bringing both into one convenient daily stick.

Women use the same creatine energy system as men, so creatine can support high-intensity performance and complement resistance training without affecting hormones.

No. Significant muscle growth requires progressive training, sufficient nutrition and time, creatine alone cannot make you bulky.

You may notice a small initial increase as creatine can affect water stored in the body, but this is not the same as gaining body fat.

Sodium is the main electrolyte lost through sweat, so 800 mg is designed for demanding, prolonged or sweat-heavy training.

Take one stick daily whenever it best fits your routine - before, during or after training can all work.

Yes. Daily use helps build and maintain muscle creatine stores, although the electrolyte blend is most relevant around active or sweat-heavy days.

No. One stick provides a full 5 g daily serving, allowing creatine stores to build gradually without a loading phase.

Creatine is generally well tolerated, but some people may notice temporary water-weight changes or digestive discomfort, particularly with larger servings.