A single 20g dose of creatine increases cognitive processing speed by 24.5% within 3.5 hours.
A placebo-controlled trial found that creatine rapidly enhanced brain bioenergetics and improved cognitive performance during sleep deprivation, with effects lasting up to nine hours.
Creatine has long been regarded as just a muscle supplement — something for the gym that requires weeks of “loading” to saturate muscle stores. A recent randomized trial overturns that assumption.
A 2024 Nature Scientific Reports study found a single high dose (~20g) improved processing speed by 24.5% and buffered against sleep deprivation for 9 hours.
While 5g saturates muscle, recent reviews suggest 15–20g is necessary to maximize brain creatine level.
You should be taking 15-20 grams of creatine a day!
https://www.thefocalpoints.com/p/a-single-20g-dose-of-creatine-increases
[Via: @DrJesseMorse / @NicHulscher]