25g of creatine? — Transcript

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1. 0:00What if instead of the normal 5 g of
2. 0:02creatine per day, you took 25 g instead?
3. 0:05Well, you might unlock a new benefit of
4. 0:07creatine. Creatine is stored in one of
5. 0:10two places in your body. About 95% is in
6. 0:13your muscle tissue, but the other 5% is
7. 0:16in your brain. And newer research has
8. 0:18started to show that taking more than
9. 0:19the standard 5 gram dose starts
10. 0:21increasing how much is stored there and
11. 0:23improves things like your energy
12. 0:25reaction time, memory, and even mental
13. 0:27health disorders like clinical
14. 0:29depression. But what happens if you take
15. 0:31a lot more than 5 g, like five times
16. 0:33that amount? Researchers in Germany
17. 0:35wanted to find out. So, they split
18. 0:37people into two different groups and
19. 0:39kept them both awake for 21 hours
20. 0:41straight before making them do several
21. 0:43different cognitive tests, testing
22. 0:45things like memory, reaction time, and
23. 0:47processing tasks that normally get
24. 0:49crushed when you're sleepd deprived. The
25. 0:51only difference between the two groups
26. 0:52is that one group was given 25 g of
27. 0:55creatine before taking the test, while
28. 0:57the other got a placebo. And the results
29. 0:59even shocked the researchers. Not only
30. 1:01did the creatine group outperform the
31. 1:03placebo group on every task they
32. 1:05measured, but they were also found to
33. 1:07function even better than if they were
34. 1:09well-rested without taking the creatine.
35. 1:11But 25 g is a lot and is better used
36. 1:14occasionally, like after a bad night's
37. 1:16sleep or before a long day at work
38. 1:18instead of just every day. The good news
39. 1:20though is that other research still
40. 1:22shows that just 10 grams a day still
41. 1:23gets most of the added cognitive
42. 1:25benefits without having to stomach the
43. 1:27full 25