Performance Intelligence Bite Size: The Creatine Claims Everyone’s Getting Wrong | Dr Tom Buckley
Jan 11, 2026
Dr. Tom Buckley, a research scientist and expert on creatine, delves into the science behind this popular supplement. He clarifies the real physiological benefits of creatine for muscle growth, debunking the placebo effect. Tom also highlights its positive impact on cognitive performance, discussing findings from a 2024 meta-analysis that show improvements in memory and attention. He explains how creatine supports brain energy and offers neuroprotective benefits during demanding tasks, making it a game-changer for both physical and mental fitness.
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Personal Body-Composition Experiment
- Andrew described getting 'jacked' while writing Matchfit by lifting heavy, increasing protein and taking creatine.
- He reported gaining ~4–5 kg lean mass and losing ~2 kg fat during that phase.
Creatine Benefits Beyond Placebo
- Tom emphasised placebo effects are powerful but creatine shows benefits beyond placebo in trials.
- He noted greater muscle gains in younger people and men, but benefits exist across groups.
Cognitive Gains From Creatine
- Tom summarised a 2024 meta-analysis showing creatine improved memory, attention and processing speed, especially under high mental demand.
- Benefits were larger in younger adults, females, and people with cognitive deficits.
