I Took 20g of Creatine For 60 Days (Did Not Expect This!)

Summary

After over a decade of taking the standard 5g dose of creatine without noticeable effects, the creator decided to experiment with a higher 20g daily dose to see if it would lead to improvements. By gradually increasing the dose, he noticed a boost in focus and mental sharpness, particularly during periods of sleep deprivation. While his gym performance didn't drastically change, the mental benefits were evident, especially in managing stress. This experiment highlights how individual responses to creatine can vary, and for some, a higher dose may make a difference, though results are personal and should be approached strategically.

Takeaways

• 😀 Creatine is one of the most studied supplements and is widely known to enhance performance by helping regenerate ATP, the primary energy source for high-intensity activity like weightlifting or sprinting.
• 😀 Creatine is safe for most individuals, with research supporting its benefits across various age groups, including athletes, older adults, and even children.
• 😀 About 5% of creatine is stored in the brain, where it plays a role in cognitive function, mood regulation, and stress resilience, with higher brain creatine levels linked to improved memory and reaction time.
• 😀 Some people may not respond well to standard creatine doses, and higher doses may be necessary to achieve noticeable cognitive benefits.
• 😀 Studies estimate up to 30% of people may be nonresponders to creatine, meaning they don’t experience a significant increase in stored creatine or performance.
• 😀 The speaker experimented with increasing his creatine dose from 5 grams to 20 grams per day over 3 weeks to assess its impact on performance and cognition.
• 😀 The ramp-up protocol started at 10 grams per day in the first week, 15 grams in the second week, and 20 grams per day in the third week, with doses split into two daily intakes.
• 😀 Creatine supplementation may benefit brain health, with studies showing improvements in memory and brain creatine saturation in individuals with Alzheimer's when taking higher doses.
• 😀 Personal motivations for the experiment included a family history of Alzheimer's, carrying the AP4 gene associated with an increased risk of the disease, and the desire to mitigate the effects of sleep deprivation after the birth of a second child.
• 😀 By the end of week two of the experiment, the speaker noticed increased mental sharpness and reduced mental fatigue, even though workouts showed only small improvements in strength and performance.
• 😀 While the speaker didn’t experience major physical changes, they did feel more mentally focused and less drained at the end of the day, particularly in coaching calls and deep work.
• 😀 The experiment’s findings suggest that higher doses of creatine may improve mental performance, especially under high stress and sleep deprivation, making it potentially beneficial for individuals with similar circumstances.
• 😀 Creatine supplementation can be done safely by ramping up the dose gradually, staying well-hydrated, and tracking progress to see if it improves performance and cognition.
• 😀 The speaker plans to continue with the 20 grams per day dosage while adjusting based on any changes in their routine or potential issues, with the option to reduce the dose if needed.

Q & A

Why has the speaker been taking creatine for over a decade?

The speaker has been taking creatine consistently for over ten years because it's cheap, safe, backed by research, and widely used by athletes, although they couldn't clearly notice any immediate effects.

What is the issue with creatine supplementation for some people?

Studies suggest that up to 30% of people might be 'nonresponders' to creatine, meaning they may not experience noticeable changes in stored creatine or performance.

What experiment did the speaker conduct with creatine supplementation?

The speaker tested increasing the creatine dosage from the standard 5 grams per day to 20 grams per day to see if a higher dose would have any noticeable impact on performance and cognition.

How did the speaker gradually increase the creatine dosage during the experiment?

The speaker started by increasing the dosage to 10 grams per day in week one, 15 grams in week two, and 20 grams in week three, splitting the doses into two separate intakes per day.

What was the main reason the speaker decided to test a higher creatine dose?

The main reason was to see if they had been leaving potential gains on the table after years of consistent weightlifting and if a higher dose could make a difference in mental focus and performance, especially given their family history of Alzheimer's and personal sleep challenges with a newborn.

What benefits does creatine have, beyond physical performance?

Creatine is also beneficial for cognitive function, mood regulation, and resilience under stress. Higher creatine levels in the brain have been linked to improved short-term memory, reaction time, and reduced mental fatigue, especially in sleep-deprived or high-stress conditions.

What was the speaker's experience with creatine at the 20-gram dosage?

At the 20-gram dosage, the speaker noticed improvements in mental focus, feeling sharper during afternoon tasks and experiencing less mental fatigue. However, there was no significant improvement in gym performance, although there were some better workouts.

Did the speaker notice any side effects during the creatine experiment?

The speaker did not experience bloating, water retention, or significant discomfort. The only downside was needing to use the bathroom more often due to increased water intake.

What specific research findings influenced the speaker's decision to increase their creatine dosage?

Recent studies suggesting that 20 grams of creatine per day could improve memory and brain creatine saturation, especially in people with Alzheimer's, influenced the speaker's decision to try a higher dosage, considering their own genetic risk for Alzheimer's.

How does creatine impact sleep-deprived individuals, according to the speaker's findings?

The speaker observed that, even with poor sleep, creatine helped them feel less mentally drained by the end of the day, which improved their cognitive performance, particularly when managing tasks under sleep deprivation.