25g/day of creatine? #muscle #MentalHealth
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What if instead of the normal 5 grams of creatine per day, you took 25 grams instead? Well, you might unlock a new benefit of creatine. Creatine is stored in one of two places in your body. About 95% is in your muscle tissue, but the other 5% is in your brain. A newer research has started to show that taking more than the standard 5 gram dose starts increasing how much is stored there and improves things like your energy, reaction time, memory, and even mental health disorders like clinical depression. But what happens if you take a lot more than 5 grams, like 5 times that amount? Researchers in Germany wanted to find out, so they split people into two different groups and kept them both awake for 21 hours straight. Before making them do several different cognitive tests, testing things like memory, reaction time, and processing tasks that normally get crushed when you're sleep depressed. The only difference between the two groups is that one group was given 25 grams of creatine before taking the test, while the other got a placebo. And the results even shocked the researchers. Not only did the creatine group outperform the placebo group on every task they measured, but they were also found to function even better than if they were well rested without taking the creatine. But 25 grams is a lot and is better used occasionally, like after a bad night's sleep. Or before a long day of work instead of just every day. The good news though is that other research still shows that just 10 grams a day still gets most of the added cognitive benefits, without having to stomach the full 25 grams.
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