[HN Gopher] Creatine found to improve cognitive performance duri...
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       Creatine found to improve cognitive performance during sleep
       deprivation
        
       Author : XzetaU8
       Score  : 24 points
       Date   : 2024-04-26 15:16 UTC (7 hours ago)
        
 (HTM) web link (medicalxpress.com)
 (TXT) w3m dump (medicalxpress.com)
        
       | pitched wrote:
       | I've been taking 5mg daily of Creatine for about 6 months now. It
       | gives me a surprising amount of energy that is still very
       | noticeable if I miss a day, even with a full 8 hours of sleep.
       | 
       | A big surprise I got early on was that my previous coffee habit
       | of 5+ cups per day just kind of disappeared. No longer needed to
       | keep going, I think.
        
         | blacksmith_tb wrote:
         | 5mg? That seems like a very small dose... the linked study says
         | they administered 0.35g per kg - for me that'd be about 24g,
         | which seems like a lot, though I guess people who are lifting
         | weights might do that much daily for a week or two and then
         | switch down to 5g/day.
        
           | xenospn wrote:
           | The recommended dose is 5g per day. You can front-load
           | creatine if you are deficient, but taking over 5g daily won't
           | do much.
           | 
           | Edit: it's 5g, not mg.
        
             | nanomonkey wrote:
             | Everything I've ever come across suggests 3-5g per day,
             | with some folks doing a 20-25g loading protocol to saturate
             | your muscles in the first week.
        
               | vrc wrote:
               | And possibly saturate your toilet too!
        
               | subsaharancoder wrote:
               | Mitchell Hooper, world strongman champion, takes 10g a
               | day..but he's built different :-)
        
             | swatcoder wrote:
             | Recommended dose by whom?
             | 
             | It's most popular in sports training and adjacent
             | aesthetics, and the norm among that community is in grams.
             | While most products are available as powders that you could
             | perhaps measure out in milligrams, their reference dosage
             | for advertising is usually 5g.
        
               | xenospn wrote:
               | Correct. I mistyped.
        
               | nojs wrote:
               | This study appears to use a single dose of 0.35g/kg which
               | would be 28g for an 80kg person. So quite a lot but not
               | excessively more than a "loading" dose for weight
               | training.
        
           | TeaBrain wrote:
           | They have to mean 5g, as does the guy who responded to you
           | who seems to have made the same mistake. The recommended dose
           | on most creatine containers is around 5 grams. 5mg is so
           | little that it would be impossible to measure without a mg
           | scale.
        
         | Knufen wrote:
         | 5 mg? We get about 1 gram of creatine through a varied diet and
         | the body synthesize the rest. I would guess it to be purely
         | placebo for you? All lifter recommend 3-5 g of supplementation
         | daily.
        
       | felsokning wrote:
       | https://archive.is/TvpRr
       | 
       | Although, I could see this being beneficial in fields where
       | labour is scarce (e.g.: the medical field), I fear it could lend
       | towards a "sleep deprivation is okay, just take creatine"
       | rationale in other fields.
        
       | spr-alex wrote:
       | Other consumables from meat with notable effects here are
       | carnosine and taurine. Carnosine in particular helps with
       | janitorial processes that happen during sleep.
        
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       (page generated 2024-04-26 23:02 UTC)