Full transcript
0:00Creatine has been around for, I mean,
0:02ever. In my mind, it was like one of
0:04those gym bro things. I don't need to be
0:06swoll. And then, over the last
0:085 years or so,
0:12the effects of creatine on the brain
0:14start to really get my interest. It can
0:16increase muscle mass. It can increase
0:18muscle strength in combination with
0:21resistance training because you're able
0:23to regenerate and make energy faster.
0:26What are the effects on the brain? It
0:27turns out, if you can give your brain
0:30more of that creatine,
0:32particularly under a period of anything
0:35that's causing stress, that's where
0:37creatine shines in the brain. 5 g a day,
0:40your muscles are greedily consuming it,
0:42particularly if you're working out.
0:43Anything above that kind of spills over
0:45to the brain. 10 g of creatine increased
0:49creatine levels in several different
0:50regions of the brain. If you supplement
0:52with 10 g of creatine or even go higher
0:55than that, like 20 g of creatine, it's
0:57been found that if you take someone
1:00and you sleep deprive them for 21 hours
1:03and give them about 25 to 30 g of
1:06creatine,
1:08it completely negates the cognitive
1:11deficits of sleep deprivation. Actually,
1:13not only does it negate the cognitive
1:16deficits of sleep deprivation,
1:18it makes people function better than if
1:22they were well rested. That's where I
1:23was like,
1:25wait a minute. What I will say, even at
1:27the 10 g for me, I don't feel that
1:30mid-afternoon crash when I have the
1:32creatine. So, I've been a big fan of the
1:35creatine, not only for the muscle,
1:37especially because, you know, working
1:38out is something that's very important,
1:40but for the brain as well.