that six weeks of creatine supplementation( 10 grams per day) significantly improved performance on tasks requiring working memory and abstract reasoning in young adult vegetarians.( Another very important position on why animal-based protein is so essential.)
The choice of vegetarians was strategic, as their baseline creatine levels tend to be almost nil, due to the absence of meat in their diet, making them more rapidly responsive to supplementation.
Next up, the reduction in mental fatigue. Creatine also appears to reduce mental fatigue, particularly during cognitively demanding tasks. In a double-blind, placebo-controlled study published in Psychopharmacology, subjects who took creatine reported feeling less fatigued and performed better on complex tasks requiring sustained mental effort. How about Support for mood and mental health? Well, there is growing evidence that creatine may positively affect mood and mental health. New research and studies suggest that creatine supplementation may have antidepressant effects, particularly when combined with standard treatments like selective serotonin reuptake inhibitors( SSRIs). This is likely linked to creatine’ s role in brain bioenergetics and neurotransmitter synthesis. Yes, I covered this last time, but it is important to mention the improved performance enhancement in the elderly. Cognitive decline is a common concern with aging. Creatine supplementation has been shown to benefit older adults by improving memory, reaction time, and overall cognitive performance. A new study published in Neuropsychology found that older adults who supplemented with creatine performed significantly better on tasks involving spatial memory and recall than those given a placebo.
Creatine and sleep deprivation! Now this was very important for me to learn about l, as I have dealt with sleeping issues for many years. Creatine shows promise as a very effective neuroprotective agent. Sleep deprivation poses a significant challenge to brain function. Even partial sleep loss can impair attention, working memory, decision-making, and reaction time. In extreme cases, chronic sleep deprivation can lead to long-term cognitive deficits and increased risk of neurological diseases. Four or five years ago, I wrote an article all about sleep, benefits, and dangers of loss of sleep. Go back and read that, or if you’ re somebody who suffers from poor sleep, if you’ ve difficulty sleeping for whatever personal reasons then you know how important a good night ' s sleep is. Because sleep deprivation stresses the brain’ s energy systems, researchers have shown that creatine, by bolstering ATP availability, might buffer the brain against these deficits.
Cognitive protection during sleep loss is massively important. Research has shown that creatine supplementation may protect cognitive function during periods of sleep deprivation. In one study, participants who took creatine and then stayed awake for 24 to 36 hours showed better performance on tasks measuring vigilance, reaction time, and executive function compared to those who took a placebo. The amount of creatine was very important. It was upwards of 1 g per 10 kg of body weight. So for example, I’ m about 220 pounds, 100 kg, that means 10 g is what my baseline would be to experience this response as detailed above. This suggests that creatine supplementation helps maintain brain energy levels during periods when normal restorative processes are disrupted, such as during sleep deprivation.
So let me tell you what, it sure works. For the first hour you feel a little more chipper, but after that first hour, it’ s like you’ re switched on, sharp as a razor and no need for caffeine. There’ s also no crash and it lasts for the day. So I utilized this by getting out of bed after a night of restless or little sleep, 10 g in the morning upon getting out of bed. So, If you wake up from a bad sleep or get out of bed from not sleeping simply do the creatine protocol and see for yourself. I experienced improved mood and mental acumen, and no physical fatigue.
Sleep deprivation doesn’ t only affect cognitive performance; it also has a significant impact on mood and fatigue levels. Studies suggest that creatine