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| Field | Creatine monohydrate supplement | L-Theanine amino acid |
|---|---|---|
| Evidence score | 95/100 | 70/100 |
| Summary | The most extensively studied sports supplement in history. Increases phosphocreatine stores for rapid ATP regeneration, with emerging cognitive and neuroprotective benefits. | A non-protein amino acid found predominantly in tea leaves that crosses the blood-brain barrier and promotes alpha-wave activity, supporting calm attentiveness without sedation. |
| Verdict | Effective, safe, and inexpensive. Every meta-analysis confirms strength and lean-mass benefits. The cognitive data in sleep-deprived and vegetarian populations are increasingly compelling. | Consistent small-trial evidence for calm focus, especially synergistic with caffeine. One of the best-tolerated amino acid supplements. |
| Dosage | 3–5 g/day of creatine monohydrate indefinitely. Loading (20 g/day for 5–7 days) saturates faster but is optional. | 100–200 mg, often combined with 50–100 mg caffeine. Can also be taken alone before bed for relaxation. |
| Top use case | Muscle (88) | Focus (78) |