I MEGADOSED Creatine for a Week and Here's What Happened

Brief Summary

This video explores the effects of a high dose of creatine (28 grams) on sleep and cognitive performance, inspired by a study showing creatine's ability to reverse cognitive decline after sleep deprivation. The experiment involved a week-long trial of high-dose creatine, with the presenter sharing his experiences, including benefits and side effects. The video also discusses optimal creatine dosages for different purposes, such as physical performance and cognitive enhancement, and touches on the science behind creatine's effects on the body.

• Creatine can counteract cognitive decline from mild sleep deprivation.
• High doses may cause nausea and gastrointestinal issues.
• Optimal dosage varies depending on goals (muscle saturation vs. cognitive benefits).

Introduction

The presenter is experimenting with a 28-gram dose of creatine for a week to observe its impact on sleep and cognitive function. This experiment is motivated by a 2024 study that demonstrated a single large dose of creatine (0.35 g per kilogram) could reverse cognitive decline resulting from 21 hours of sleep deprivation. The study participants experienced improved processing speed and cognitive performance. The presenter aims to replicate these findings and share his personal experience with high-dose creatine, particularly in the context of sleep deprivation.

Why Creatine Affects Sleep

Creatine influences sleep due to its role in ATP recycling and production, essential for energy utilization. The body uses 20% of its daily energy and has a lot of creatine. While commonly known for enhancing exercise performance, creatine also improves memory, cognitive function, and recovery from traumatic brain injury. A 2022 meta-analysis indicated that creatine supplementation, at doses ranging from 2.2 to 20 grams per day, improved memory in healthy individuals. Research also suggests that creatine can counteract the effects of sleep deprivation on cognitive performance and skill performance in athletes.

Personal Experience with High-Dose Creatine

The presenter shares his experience of taking 28 grams of creatine for a week, noting that it made him feel better after shorter sleep durations (6-7 hours), similar to how he would feel after 8 hours of sleep without creatine. He felt more energized and cognitively sharp within one to two hours after ingestion, suggesting it counteracted some cognitive decline from mild sleep deprivation. However, he also experienced nausea and an upset stomach as negative side effects. Additionally, he noticed a change in stool consistency, characterized as type five on the Bristol stool chart (soft blobs).

Dosage Recommendations

The presenter discusses creatine dosage, explaining that the goal for physical performance is to saturate intramuscular creatine stores, achievable through either a low daily dose or a loading phase (high dose for 5-7 days followed by a maintenance dose). The loading phase allows for faster saturation within a week, while a daily dose protocol takes about four weeks to reach saturation. The loading phase is more popular among athletes due to its speed, while regular people can achieve results with a maintenance dose. Potential side effects of the loading phase include diarrhea, gastrointestinal problems, nausea, and headaches. Studies on muscle strength and memory performance suggest an optimal dose of 100 mg per kilogram per day (e.g., 8 grams for an 80 kg person). The presenter personally takes 5-8 grams a day when not loading.