Creatine is one of the most well-researched and widely used supplements in the world of sports performance and for good reason. Known primarily for its role in increasing strength and muscle mass, creatine offers a broad range of benefits that extend far beyond the weight room. For contact athletes especially, creatine supplementation may be even more important due to its effects on recovery, cognitive function, and neuroprotection.

When young athletes hit the gym, it’s tempting to chase the “aesthetic” results—bigger biceps, wider shoulders, and shredded abs. Social media feeds are packed with bodybuilders flaunting massive physiques, and naturally, many athletes assume that more muscle equals better performance.

When it comes to athletic performance, most people focus on training intensity, nutrition, and supplementation. However, one of the most overlooked — yet vital — components of peak performance is sleep. Whether you're a competitive athlete or a youth athlete just starting your journey, prioritizing sleep can be the difference between hitting a personal best or falling short.

Max effort sprints are a proven method for enhancing speed, power, and neuromuscular efficiency. This article explores the science behind sprinting at full intensity, its key benefits, and how to implement it effectively for maximum performance gains.