How 25g of Creatine Negates Sleep Loss (better than caffeine)

Summary

Creatine, a supplement traditionally linked to muscle growth, is now also recognized for its potential cognitive benefits. While the standard dose of 5 grams a day enhances exercise performance, higher doses (10-25 grams) may improve brain function, especially during sleep deprivation or for older adults. Creatine monohydrate is the most effective form, and many people experience significant improvements in focus and reduced afternoon sleepiness with regular use. However, caution is needed with higher doses, as they may cause gastrointestinal issues. The transcript highlights the evolving uses of creatine beyond the gym, offering practical insights for optimal dosage and application.

Takeaways

• 😀 Creatine is stored as phosphocreatine in muscles and helps provide quick energy for intense physical activity, improving exercise volume and strength.
• 😀 While creatine is popular for muscle performance, higher doses (20-25 grams) have been found to improve cognition, especially under sleep deprivation.
• 😀 Studies show that creatine can improve cognitive function beyond baseline levels, particularly after sleep deprivation or when taken in larger doses (20-25 grams).
• 😀 Most people take 5 grams of creatine per day to saturate muscle stores. However, for cognitive benefits, doses above 5 grams, particularly around 10 grams, are more effective.
• 😀 Older adults and individuals with Alzheimer's disease have shown cognitive improvements with higher doses of creatine (around 20 grams).
• 😀 Creatine monohydrate is the most studied and effective form, recommended as the 'gold standard' for supplementation.
• 😀 Creatine supplementation may reduce the afternoon sleepiness or mental slump, as experienced by the speaker when taking 10 grams daily.
• 😀 Creatine's effectiveness can be felt immediately on days it's taken, with noticeable cognitive benefits, especially in situations involving sleep deprivation or jet lag.
• 😀 Higher doses of creatine (20 grams) may be taken in divided doses (e.g., two 10-gram servings), especially when traveling or needing peak mental performance.
• 😀 Dividing creatine doses (e.g., 5 grams in the morning and 5 grams mid-day) can help avoid gastrointestinal issues and improve overall absorption.
• 😀 NSF-certified creatine ensures product purity and reliable dosing, with the speaker recommending brands like Thorne due to their consistency and quality control.

Q & A

What is creatine, and how does it work in the body?

Creatine is a compound stored in muscles as phosphocreatine. When taken exogenously, it's stored as phosphocreatine in the muscles and used for energy. It helps increase exercise volume by enabling quicker energy production, allowing for more reps or sets, which ultimately leads to muscle growth and strength if combined with consistent work.

How does creatine help with exercise performance?

Creatine aids in exercise performance by providing faster energy production, enabling individuals to perform additional reps or sets. This increased workload leads to muscle mass and strength improvements. It's particularly useful for explosive power exercises, such as sprinting or weightlifting.

What is the role of creatine in cognitive function?

Beyond muscle benefits, creatine has been shown to have cognitive benefits. Studies have demonstrated that higher doses (around 20-25 grams) can help negate the effects of sleep deprivation on cognition and even improve cognitive performance beyond baseline levels, especially in older adults and those with Alzheimer's disease.

Why is creatine particularly beneficial for vegetarians and vegans?

Vegetarians and vegans are at risk of having lower creatine levels because they don't consume animal products, which are the primary dietary sources of creatine. Supplementing creatine can help them maintain optimal levels, especially since they might not be getting enough from their diet.

How much creatine should one take for optimal muscle benefits?

For muscle benefits, about 5 grams of creatine per day is typically enough to saturate the muscles over the course of a month or two. This amount is sufficient to support muscle strength and exercise volume improvements.

What dosage of creatine is recommended for cognitive benefits?

To achieve cognitive benefits, higher doses of creatine are often needed—typically in the range of 10 to 20 grams per day. Research suggests that these higher doses allow more creatine to reach the brain, enhancing cognitive function, particularly during sleep deprivation.

Can creatine help combat sleep deprivation effects?

Yes, studies suggest that taking higher doses of creatine (around 20-25 grams) during sleep deprivation can help counteract the cognitive deficits associated with lack of sleep and even improve cognition beyond baseline levels.

What form of creatine is best to take, and why?

Creatine monohydrate is considered the gold standard. It has been extensively researched and is shown to be the most effective and reliable form. There are other types of creatine marketed, but monohydrate is the most trusted form for both muscle and cognitive benefits.

How should creatine be taken, and in what dosage?

Creatine can be taken in several ways. A common method is to take 5 grams in the morning and 5 grams later in the day, especially after a workout. For higher doses, such as when traveling or during sleep deprivation, splitting the dose into two 10-gram servings can be effective. It's typically taken in powder form, but it can also be found in sachets for convenience.

Are there any digestive issues associated with creatine use?

While creatine is generally well-tolerated, some individuals may experience digestive issues, especially at higher doses. To minimize gastrointestinal discomfort, it's recommended to take smaller, divided doses (e.g., 5 grams) throughout the day rather than taking large doses in one sitting.