The Power Combo: Why Creatine + Electrolytes are the next Big Thing in Performance and Health Supplements

In the ever-evolving world of sports nutrition and wellness, here at Whole Supp we aim to be at the cutting edge. That’s why we have developed a single supplement combining the benefits of creatine and electrolytes in a single supplement. Both are well-established for their individual benefits (check out our recent blog on creatine and our blog on electrolytes for deep dives on each of these individually), but together, they may offer complementary and even synergistic effects across hydration, exercise performance, recovery, and brain health. In this blog post we will break down the existing science and explore why this novel approach is making waves among athletes and wellness enthusiasts alike.

Hydration Synergy

One of the lesser-known effects of creatine monohydrate is its impact on cellular hydration. Creatine supplementation increases muscle creatine and total body water (1). This supports cellular function and thermoregulation during exercise.

Electrolytes including sodium, potassium, magnesium, and calcium help maintain fluid balance, nerve conduction, and muscle contractions. Together, they ensure that hydration occurs both inside and outside the cell (2, 3, 4).

Sodium and creatine may actually enhance each other’s uptake. Sodium-dependent creatine transporters in muscle cells are influenced by sodium gradients, suggesting that sodium-rich electrolytes may aid creatine absorption and retention but more research is needed here to validate this theoretical observation.

Exercise Performance: More Than the Sum of Their Parts

Creatine is one of the most researched and effective ergogenic aids, with strong evidence for improving high-intensity performance, strength, and lean mass gains (5, 6 ,7). It replenishes phosphocreatine stores, enabling faster ATP regeneration during short bursts of activity.

Electrolytes, on the other hand, help delay the onset of fatigue by supporting neuromuscular function and preventing cramps (3). Losses of sodium and potassium during intense or prolonged sessions can impair performance, especially in endurance sports (4).

By combining creatine and electrolytes, you can support both the energy system and hydration. For those in sports that blend power and endurance such as rugby, Hyrox, CrossFit, or GAA, this combination could be particularly potent. Indeed, 2 recent studies found that combining electrolytes improved repeated sprint cycling, anaerobic power and strength (8, 9). 

Brain Health and Cognitive Function: A New Frontier

Here at Whole Supp we are not only interested in the physical, but also your mental game. If you read our blog on creatine, you will know that emerging research is highlighting creatine’s role beyond the muscles, particularly in the brain. As a metabolically active organ, the brain relies on ATP (energy in cells) for cognitive processing. Supplementing with creatine has been shown to improve working memory, reaction time, and mental fatigue, especially under stress (10-13).

Electrolytes like sodium and potassium are critical for neuronal signaling and brain hydration. Even mild dehydration can impair mood, concentration, and alertness (14).

A combination of both may help maintain cognitive clarity under physical and mental stress, such as during long competitions, shift work, or study sessions.

From Track to Corporate Athletes 

While athletes are obvious beneficiaries, the combination of creatine and electrolytes may offer wider applications:

• Older adults: for maintaining muscle mass, hydration, and cognitive health.

• Busy professionals: who want to avoid the “afternoon slump” and stay sharp.

• Hot climates/Summers: where maintaining hydration and mental function is challenging.

A Novel Combo to ELEVATE your performance

By supporting both hydration and energy production, performance and recovery, body and brain, this combo represents a synergistic, evidence-based approach to modern nutrition. As this is such a novel concept, the research continues to grow and we may find that this pairing has benefits beyond those put forward here for people who strive to ELEVATE their performance.

References

1. Powers ME, Arnold BL, Weltman AL, Perrin DH, Mistry D, Kahler DM, Kraemer W, Volek J. (2003) Creatine Supplementation Increases Total Body Water Without Altering Fluid Distribution. J Athl Train.  Mar;38(1):44-50

2. Sawka MN, Burke LM, Eichner ER, Maughan RJ, Montain SJ, Stachenfeld NS. (2007) American College of Sports Medicine position stand. Exercise and fluid replacement. Med Sci Sports Exerc. Feb;39(2):377-90. doi: 10.1249/mss.0b013e31802ca597.

3. Nilssen PK, Johnson KB, Hiller WDB, Miller TK, Connolly CP. (2024) Exercise-Associated Muscle Cramps in Ironman-Distance Triathletes Over 3 Decades. Clin J Sport Med. Oct 15. doi: 10.1097/JSM.0000000000001276.

4. Del Coso J, González-Millán C, Salinero JJ, Abián-Vicén J, Areces F, Lledó M, Lara B, Gallo-Salazar C, Ruiz-Vicente D. (2016) Effects of oral salt supplementation on physical performance during a half-ironman: A randomized controlled trial. Scand J Med Sci Sports. Feb;26(2):156-64. doi: 10.1111/sms.12427.

5. Mielgo-Ayuso J, et al. (2019)  Effects of Creatine Supplementation on Athletic Performance in Soccer Players: A Systematic Review and Meta-Analysis. Nutrients, 11(4):757. 

6. Glaister M, Rhodes L. (2022) Short-Term Creatine Supplementation and Repeated Sprint Ability-A Systematic Review and Meta-Analysis. Int J Sport Nutrition Exercise Metabolism, 30;32(6):491-500. 

7. Devries MC, Phillips SM. (2014) Creatine supplementation during resistance training in older adults-a meta-analysis. Med Sci Sports Exerc. 46(6):1194-203.

8. Crisafulli DL, Buddhadev HH, Brilla LR, Chalmers GR, Suprak DN, San Juan JG. (2018) Creatine-electrolyte supplementation improves repeated sprint cycling performance: A double blind randomized control study. J Int Soc Sports Nutr. May 2;15:21. doi: 10.1186/s12970-018-0226-y

9. Hummer E, Suprak DN, Buddhadev HH, Brilla L, San Juan JG. (2019) Creatine electrolyte supplement improves anaerobic power and strength: a randomized double-blind control study. J Int Soc Sports Nutr.  May 24;16(1):24. doi: 10.1186/s12970-019-0291-x.

10. Xu C, Bi S, Zhang W, Luo L (2024) The effects of creatine supplementation on cognitive function in adults: a systematic review and meta-analysis. Front Nutr. 12;11:1424972.

11. Candow DG, Forbes SC, Ostojic SM, Prokopidis K, Stock MS, Harmon KK, Faulkner P. (2023) "Heads Up" for Creatine Supplementation and its Potential Applications for Brain Health and Function. Sports Med. 53(Suppl 1):49-65.

12. Moriarty T, Bourbeau K, Dorman K, Runyon L, Glaser N, Brandt J, Hoodjer M, Forbes SC, Candow DG. (2023) Dose-Response of Creatine Supplementation on Cognitive Function in Healthy Young Adults. Brain Sci.13(9):1276..

13. Rae C, Digney AL, McEwan SR, Bates TC. (2003) Oral creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trial. Proc Biol Sci. 22;270(1529):2147-50.

14. Masento NA, Golightly M, Field DT, Butler LT, van Reekum CM. (2014) Effects of hydration status on cognitive performance and mood. Br J Nutr.  May 28;111(10):1841-52. doi: 10.1017/S0007114513004455