Even after getting a few restless hours of sleep and reaching for a cup of coffee, you continue to feel drained. However, a recent study that was published reveals that the day after an awful night’s sleep, something unexpected can boost your cognitive power (1). And that something is the well-known player in the fitness world: Creatine.
The Role of Creatine in the Synthesis of Energy
Creatine is one of the most researched and effective supplements to boost physical performance due to its role in energy production (2).
Creatine can be transformed into adenosine triphosphate (ATP) and is the main energy source for cells, during periods of high energy demand, such as when working out. The body stores 95% of its creatine in the muscles (3). This substance is helpful in enabling your muscles to contract harder during exercise. It also aids in recovery more quickly afterward.
The brain has the final 5% of the body’s creatine reserves. Also, this organ uses a lot of energy. A growing body of studies is demonstrating how regular creatine supplementation also enhances high-energy cognitive tasks (4). Moreover, we are all aware of the fact that our brains don’t process information as rapidly after a restless night.
Most research indicates that taking 3 to 5 grams of creatine daily. This is the most beneficial for both physical and cognitive benefits. However, the authors of this new study concentrated on the immediate effects of taking a high dose of creatinine of about 24 grams, after a brief period of sleep.
The Effects on Cognition in the Restless Absence of Sleep
Fifteen men and women in their mid-20s were given two weeks of previous study time. They adhere to a normal sleep routine. This included going to bed at 11 p.m. every night and waking up at 7 a.m.
After that, everyone spent two nights in a lab with little sleep at a total of roughly three hours lying. On the first night, the participants were given a large dose of creatine; then on the second night, they were given a placebo. The duration of these lab visits was a minimum of five days, allowing participants to recover and have regular sleep in between sessions.
Prior to receiving the placebo or supplement, as well as three times afterward, each participant received cognitive testing.
The study’s findings were astonishing:
The greatest gains were shown in short-term memory and processing capacity, which refers to how much knowledge or workload an individual can manage at once.
Hours after consuming creatine, improvements in brain metabolism and cognitive function began.
The benefits appeared to peak a few hours after consumption and continued for a total of nine hours.
All things considered; these results are rather intriguing. It’s remarkable that a single dosage of creatine might help you stay focused even after getting very little sleep on a restless night.
![Try This to Recharge Your Brain After a Very Restless Night](https://i0.wp.com/jasminefeliciano.com/wp-content/uploads/2024/05/Try-This-to-Recharge-Your-Brain-After-A-Very-Restless-Night-pin.png?resize=683%2C1024&quality=80&ssl=1)
The Right Dosage for Creatine
The most concerning aspect of this research is that subjects were administered with a significant dosage. For every kilogram of body weight, 0.35 grams of creatine were administered to each participant. This quantity corresponds with a loading dose (5).
This kind of dosage is usually applied temporarily to boost the body’s access to and reserves of creatine. Once the body has been appropriately loaded, a daily dosage of 3 to 5 grams is once again administered.
The study suggests that large-dose creatine may be a viable option. It supports cognition in extreme situations, rather than daily intake. Moreover, some people wonder if taking lower-dose creatine supplements for a longer period would have longer-lasting effects.
To Wrap Things Up
While this study is intriguing and confirms creatine’s involvement in cognition, further research is needed. So, refrain from taking such a huge amount of creatine every day for energy. If you’re interested in creatine, begin by taking the 3 to 5 grams of high-quality creatine monohydrate that is advised every day.
Sources |
- Single dose creatine improves cognitive performance and induces changes in cerebral high energy phosphates during sleep deprivation | Scientific Reports (nature.com)
- International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine | Journal of the International Society of Sports Nutrition | Full Text (biomedcentral.com)
- International Society of Sports Nutrition position stand: creatine supplementation and exercise – PMC (nih.gov)
- Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials – PMC (nih.gov)
- International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine – PMC (nih.gov)
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