Nutrients, December 2025 | Khouloud Ben Maaoui et al., University of Sfax
A randomized, double-blind, placebo-controlled trial published in Nutrients found measurable benefits from just seven days of creatine supplementation across four categories at once.
A research team led by Khouloud Ben Maaoui of the University of Sfax (Tunisia) gave 14 physically active men 20 grams of creatine monohydrate daily for one week while they maintained their normal exercise routines.
The creatine group outperformed the placebo group across nearly every measure. Sprint capacity rose. Muscle soreness after training dropped. Scores on a standardized attention test improved. Subjective sleep quality was better, and participants fell asleep earlier on supplementation days.
The speed of the response was notable. Attention and recovery, measured in the same week, shifted alongside physical performance.
A fair limitation is the participant pool. All 14 subjects were young, active men. However, the broader creatine literature is expanding: A 2024 study in the same journal found that creatine improved total sleep duration in naturally menstruating women on resistance training days. The effects can register quickly and broadly, not only in muscle.
Tip: When considering a creatine supplement, look for a few specific factors. The form is the first. Creatine monohydrate has by far the deepest research base and is used in the trial above and in most other published research; other forms are less studied and no more effective. Source is the second factor. In a category where contamination and label-claim accuracy vary widely, choose a lab-tested product from a company with a proven quality standard.
