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Creatine raises brain energy levels and slows cognitive decline: study

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Re: Creatine raises brain energy levels and slows cognitive decline: study

#241

Post by q1w2 »

RHSman2 wrote: post #155
el_benhameen wrote: post #49

Curious if anyone has had hair issues while taking it. I’m aware that there’s no positive evidence for an effect, but there is an at least plausible mechanism. I’ve gone through two periods where I took it and liked the effects, but felt like I shed way more hair and stopped due to that.

My personal experience has been dramatic: 5/6g a day. Very demanding job with lots of ‘thinking’ 3 times a week gym Pre creatine I would struggle to maintain ability to do the hard thinking around 3pm. Just like, fog or I could feel my brain didn’t have capacity. Now, I am capable till the end of the day. Feels like a well trained athlete at the end of a game being able to deliver rather than just holding on.

This mirrors my experience. Very significant increase in prolonged focus.

Re: Creatine raises brain energy levels and slows cognitive decline: study

#242

Post by squishy47 »

gardnr wrote: post #37
cj wrote: post #3

Direct link to the study: https://jpbs.hapres.com/htmls/JPBS_1766_Detail.html I wanted to check the dosages they used. Looks like the review includes studies ranging from 5g/day to 20-25g/day. (Typical dosage you'll see for daily use is 5 grams)

Just in case anyone is thinking about trying it: 25g seems pretty high. It’s worth it to review what that means for the rest of your body before starting this regime. Kidneys are really useful organs to have working.

if you take it right before bed it'll make you dreams loads and sleep haaard, if you can get to sleep; the restless legs are a motherfucker.

Re: Creatine raises brain energy levels and slows cognitive decline: study

#243

Post by bhelkey »

kherud wrote: post #189

Feedback about creatine often seems mixed. Many love it, but many also report problems. Just in this thread there are people talking about heart palpitations and sleep problems. I have the theory that these side effects and mixed experiences come from impurities of lesser quality products. Apparently there are mostly two sources: Creatine mono-hydrate which mostly comes from China and "creapure", which is a patented…

> Creatine mono-hydrate which mostly comes from China and "creapure", which is a patented formula known for its purity.

Creapure sells Creatine Monohydrate not a proprietary form of creatine [1]. The higher end in creatine is Creatine HCL which is more expensive but more water soliable, easier on the stomach, and requires a smaller dose.

In terms of creatine manufactured in the Western World:

* CON-CRĒT manufactures creatine in the US, they produce Creatine HCL.

* Creapure manufactures creatine in Germany. They produce Creatine Monohydrate.

There are also a variety of brands that import creatine and run various tests to ensure quality.

[1] https://www.creapure.com/en/creapure/what-is-creapure/

Re: Creatine raises brain energy levels and slows cognitive decline: study

#245

Post by mulle_nat »

firefax wrote: post #220
WhitneyLand wrote: post #36

The article made up the claim it’s not from the paper itself. There was some improvement in cognitive scores, but no placebo group. Without a placebo group, there are a lot of explanations for the data.

Normally I wouldn't ask this, but having seen the effects of Alzheimer's I must ask: is there any evidence that taking creatine will harm my brain? Let's be real: I take a lot of edibles. I smoke sometimes on a hike. Every once in a while I get a Guiness and a gyro. My health is by no means perfect, and if I'm willing to take in literal poison (yes, alchohol is that dangerous that I say such things even about my prec…

No sure about brain harm. But I used creatine for a few months and I got cramps in an intensity like I never experienced before. I then decided it was not worth it for a few watts of cycling FTP increase. So I would not consider it harmless for everbody, but this sideeffect seems pretty rare.

Re: Creatine raises brain energy levels and slows cognitive decline: study

#246

Post by pedalpete »

dempedempe wrote: post #196
kherud wrote: post #189

Feedback about creatine often seems mixed. Many love it, but many also report problems. Just in this thread there are people talking about heart palpitations and sleep problems. I have the theory that these side effects and mixed experiences come from impurities of lesser quality products. Apparently there are mostly two sources: Creatine mono-hydrate which mostly comes from China and "creapure", which is a patented…

On the sleep deprivation topic, adenosine buildup in the brain is, along with melatonin, one of the brain's core sleep mechanisms. As you expend energy during the day, adenosine builds up, so your brain has an idea of how long you've been awake. Creatine recycles adenosine back into ATP, so less adenosine builds up. The amount of creatine you find in foods naturally is way less than the amount people are supplementin…

So creatine adds the phosphates back to the adenosine? However, it's a good reason to exercise. Burn the phosphates from ATP and be left with adenosine, which as you say promotes sleep.

However, I don't think it is so much of a signal of your brain having an idea of how long you've been awake, that's the circadian cycle. I always looked at adenosine as a driver of sleep need. If you burned this much ATP, we're going to need to recover. Seems like an elegant process.

Re: Creatine raises brain energy levels and slows cognitive decline: study

#247

Post by k4rli »

brunooliv wrote: post #56

Side question: I've always been a recreational runner, running 3/4x a week, completed a few half marathons, and recently decided to _also_ go to the gym to do strength training as it has a lot of benefits for runners too. Should I consider/take creatine, is it useful?

In a similar situation, I do take creatine. However vo2max will reduce simply due to the waterweight gains.

Re: Creatine raises brain energy levels and slows cognitive decline: study

#248

Post by asdfman123 »

gardnr wrote: post #37
cj wrote: post #3

Direct link to the study: https://jpbs.hapres.com/htmls/JPBS_1766_Detail.html I wanted to check the dosages they used. Looks like the review includes studies ranging from 5g/day to 20-25g/day. (Typical dosage you'll see for daily use is 5 grams)

Just in case anyone is thinking about trying it: 25g seems pretty high. It’s worth it to review what that means for the rest of your body before starting this regime. Kidneys are really useful organs to have working.

Also if you want to try creatine, after a week or so you'll probably gain 2-6 pounds of water weight. Don't be afraid of it, it's not real weight, and will go away within a week or two after stopping it.

Re: Creatine raises brain energy levels and slows cognitive decline: study

#249

Post by markdown »

kherud wrote: post #189

Feedback about creatine often seems mixed. Many love it, but many also report problems. Just in this thread there are people talking about heart palpitations and sleep problems. I have the theory that these side effects and mixed experiences come from impurities of lesser quality products. Apparently there are mostly two sources: Creatine mono-hydrate which mostly comes from China and "creapure", which is a patented…

> "creapure", which is a patented formula known for its purity

You mean known for its branding. Most people have never heard of creapure and those who do haven't tested it for purity.

Re: Creatine raises brain energy levels and slows cognitive decline: study

#250

Post by vkazanov »

wtetzner wrote: post #236
vkazanov wrote: post #150

Earlier quoted context omitted.

Creatine is known to give you some more energy. Like, 3%-5%. That's just an extra rep, hardly noticeable.

And extra rep seems like it could be a big deal when strength training.

Yeah, sure.

The point is that it doesn't work like those Witcher potions. Nothing changes here and now.

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