Short answer

Creatine and nootropics

On training days this quiz pairs 100% Pure Creatine Monohydrate Packets with Keto Brainz Nootropic Creamer, or with the single-serve packets when the stack goes in a bag.

Each creatine packet is 5 g, the daily amount used for six weeks in the vegetarian trial below, and inside the 3–5 g daily maintenance range in the sports-nutrition position stand.

The quiz adds creatine when training is the main goal or the second goal. It keeps the creamer format you asked for and links creatine on its own, rather than a multi-bag bundle.

What the studies measured

Rae and colleagues gave 45 young vegetarian adults 5 g of creatine monohydrate a day for six weeks in a double-blind, placebo-controlled crossover. Backward digit span and timed Raven's Advanced Progressive Matrices scores improved in that group. The finding is about those tasks in young vegetarian adults, not a general claim for every reader.

The International Society of Sports Nutrition position stand describes creatine monohydrate as increasing high-intensity exercise capacity and lean mass during training, and gives a maintenance intake of about 3–5 g per day. This page uses only those training points and that dose range.

• Rae C, Digney AL, McEwan SR, Bates TC. Oral creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trial. Proc Biol Sci. 2003;270(1529):2147-2150. doi:10.1098/rspb.2003.2492. PubMed 14561278.
• Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, Candow DG, Kleiner SM, Almada AL, Lopez HL. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14:18. doi:10.1186/s12970-017-0173-z. PubMed 28615996.

Products in the quiz

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