Creatine vs Matcha for energy
Short answer: For energy, users rate them about the same: 97% report improvement with Creatine (268 reports) and 100% with Matcha (29 reports).
Creatine has 763 meta-analyses and 2,794 randomized trials on PubMed; Matcha has 6 and 14.
Based on 2,279 reports about Creatine and 104 about Matcha. Not medical advice.
| Creatine Supplement | Matcha Supplement | |
|---|---|---|
| Users say it helped | 72%helped1,048 reports · high confidence | 80%helped48 reports · medium confidence |
| Verdict | Mostly positive | Mostly positive |
| Research | AResearch: Strong | AResearch: Strong |
| Meta-analyses / RCTs | 763 / 2,794 | 6 / 14 |
| Mainly used for | ||
| Performance % reporting improvement | 98% (542) | — |
| Energy % reporting improvement | 97% (268) | 100% (29) |
| Focus % reporting improvement | 93% (249) | 100% (18) |
| Mood % reporting improvement | 87% (125) | 100% (9) |
| Recovery % reporting improvement | 98% (95) | — |
| Common side effects | stomach issues, hair loss, insomnia, water retention | nausea, stomach issues, high fluoride, stomach discomfort |
| Typical dose reported | 5 g / daily | 1.2 g / daily |
The results of the meta-analysis suggest that creatine supplementation did not significantly alter serum creatinine levels (standardized mean difference = 0.48, 95% confidence interval 0.24-0.73, P = .001, I2 = 22%), and did not alter plasma urea values (standardized mean difference = 1.10, 95% confidence interval 0.34-1.85, P = .004, I2 = 28%). The findings indicate that creatine supplementation does not induce renal damage in the studied amounts and durations.
J Ren Nutr, 2019 ↗“I actually feel a lot better. Mentally clearer and more balanced, like I have my brain back.”
Menon et al. model was able to predict well for our clinical data where it had the relative mean prediction error percentage ≤ 20%, relative median absolute prediction error ≤ 30% and relative root mean square error close to zero. Based on this final model, we proposed a dosing nomogram for various weight groups, which could potentially help to maintain the trough concentrations in the therapeutic range.
Cancer Chemother Pharmacol, 2024 ↗“I drank 0.125-0.25 cup of matcha every hour and was able to have sustained, mild energy throughout the day. No peaks and valleys.”
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Percentages come from first-hand user reports and are not clinical outcomes. Talk to a doctor before starting, stopping or combining anything. How we rate