Creatine: Your Secret Weapon Against Sleep Deprivation
Feeling sluggish after a bad night’s sleep? Combat that foggy brain feeling with a common supplement already in your pantry: creatine. It might seem unconventional, but research offers exciting evidence that this powerhouse supplement can truly elevate your cognitive game even when you’re sleep-deprived. Imagine powering through that late-night study session or conquering that work deadline, and ditching that desperate midday slump.
Unlocking Focus: How Creatine Can Help
A recent study took 15 well-rested individuals and kept them awake all night. Those who got a whopping dose of creatine—0.35 grams per kilogram of body weight—showed significantly improved cognitive performance. In layman’s terms, creatine improved their thought processes, reaction time, and even mitigated the fuzzy, muddled feeling that comes with sleep deprivation.
The Creatine Caffeine Counterpart
This study gives the ketogenic greenlight to sneaking a hefty dose of this power-house supplement.
You probably think of creatine as a muscle booster, but here’s the twist: your brain craves it too: studies show a huge single dose can partially undo the brain fog caused lack of sleep. According to the research, creatine helped participants’ brains perform better, their reaction times were faster, with benefits lasting as long as nine hours.
A Dose of Reality
The study participants took a high single dose of creatine, which translates surprisingly large amounts that many lifters may already be familiar with:
- A 150-pound person would take 24 grams of creatine.
- A 190-pounder needs 30 grams.
- A 215-pound individual would take 34 grams in a single dose.
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Most people familiar with creatine are probably familiar with 5 grams per day, or 20 grams over several晏
days. It’s important to reinforce, taking down larger doses requires choosing a micronized version (e.g., creatine monohydrate; one effective option is this one:.
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The researchers said this amount of creatine was well tolerated by all subjects, but they did have some concerns.
They also pointed out that this was a single, large dose, and future research should test lower doses for everyday fatigue. It’s possible lower amounts still provide benefits, especially for those with creatine deficiencies, which surprisingly affect 69% of people.
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Beyond Creatine: Addressing Underlying Sleep Issues
Let’s be real – while creatine might be a clever hack for unexpected sleep deprivation, it’s not a magic bullet. Long-term, consistent lack of sleep can have serious health consequences.
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