00:00:00
Creatine has been around for I mean
00:00:02
ever. In my mind, it was like one of
00:00:04
those gym bro things. I don't need to be
00:00:06
swole. And then over the last five years
00:00:10
or so,
00:00:12
the effects of creatine on the brain
00:00:14
started to really get my interest. It
00:00:16
can increase muscle mass. It can
00:00:18
increase muscle strength in combination
00:00:20
with resistance training because you're
00:00:23
able to regenerate and make energy
00:00:25
faster. What are the effects on the
00:00:27
brain? It turns out if you can give your
00:00:29
brain more of that creatine,
00:00:32
particularly under a period of anything
00:00:35
that's causing stress, that's where
00:00:37
creatine shines in the brain. Five grams
00:00:39
a day, your muscles are greedily
00:00:41
consuming it, particularly if you're
00:00:42
working out. Anything above that kind of
00:00:45
spills over to the brain. 10 grams of
00:00:47
creatine, increased creatine levels in
00:00:50
several different regions of the brain.
00:00:51
If you supplement with 10 grams of
00:00:54
creatine or even go higher than that,
00:00:56
like 20 grams of creatine, and it's been
00:00:57
found that if you take someone and you
00:01:00
sleep deprive them for 21 hours, and
00:01:03
give them about 25 to 30 grams of
00:01:07
creatine, it completely negates the
00:01:10
cognitive deficits of sleep deprivation.
00:01:13
Actually, not only does it negate the
00:01:15
cognitive deficits of sleep deprivation,
00:01:18
it makes people function better than if
00:01:22
they were well rested. That's where I
00:01:23
was like, wait a minute. Well, I will
00:01:27
say even at the 10 grams, for me, I
00:01:30
don't feel that mid-after afternoon
00:01:31
crash when I have the creatine. So, I've
00:01:34
been a big fan of the creatine. Um, not
00:01:36
only for the muscle, especially because,
00:01:38
you know, working out is something
00:01:39
that's very important, but for the brain
00:01:41
as well.
