may help reduce subjective feelings of tiredness and negative mood associated with sleep loss. This had awesome practical applications in fields like shift work, military operations, and emergency medicine, where individuals must maintain alertness despite insufficient rest.
Fascinating isn’ t it? Let’ s discuss some of the mechanisms behind this action. Several mechanisms are believed to underlie creatine’ s protective effect during sleep deprivation: ATP Preservation: By increasing the availability of phosphocreatine, creatine enhances the brain’ s ability to regenerate ATP during periods of high energy demand. Neurotransmitter Regulation: Creatine may help maintain optimal levels of neurotransmitters like dopamine and serotonin, which play key roles in mood, attention, and alertness. Reduction of Oxidative Stress: Sleep deprivation increases oxidative stress in the brain. Creatine has been shown to possess antioxidant properties, potentially mitigating some of the oxidative damage. Improved Glucose Utilization: Sleep loss impairs glucose metabolism in the brain. Creatine may support energy metabolism independently of glucose, providing an alternative fuel source. Those of us working in a carb cycling program or a carnivore ketover ketogenic program. This becomes even more beneficial.
cold water fish remember to account for the fact that you’ re getting a a small dietary load already, about 4 to 600 mg for 7 ounces of beef or cold water fish.
I know some of you are out there thinking about safety, good, and I am pleased to say creatine monohydrate is the most studied and widely recommended form. It is generally considered safe, with few reported side effects in healthy individuals. But always consult with your healthcare practitioner before any supplementation. Then, enjoy the powerful benefits of this, in my opinion, not conditional, but essential nutrients. Thanks for reading. Catch you all next time!
ALWAYS FORWARD!
So how much is right? Most studies showing cognitive benefits used dosages ranging from 5 + grams of creatine monohydrate per day. But increased in percentages and potency when amounts range from 10 to 15 + g a day, with diminished return at amounts higher than 20 g per day. Loading protocols of 20 grams / day for 5 – 7 days followed by a maintenance dose of 3 – 5 grams / day) are commonly used to saturate muscle stores more quickly. But you can experience the same benefit by taking a maintenance dose for upwards and over 20 days to saturate skeletal muscle. As I said earlier, it is about an amount, so for the individual, I recommend finding what works best for you starting at the typical 5 g and titrating accordingly. Also, if you’ re eating a nutrition program high in animal proteins and a lot of good grass fed red meat, and wild sourced,