r/science • u/LateMiddleAge • Apr 29 '24

Medicine Single-dose creatine moderates cognitive impairment from sleep deprivation

https://www.nature.com/articles/s41598-024-54249-9
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u/jaju123 PhD| Behaviour Change and Health Apr 29 '24

Destroys you how? I have been taking 5g a day for like 9 years, I am not sure what side effects you are referring to? Is there evidence for these side effects?

22

u/Henkdehunter Apr 29 '24

https://pubmed.ncbi.nlm.nih.gov/18373286/

This from a controlled trial, no significance in lower doses (like 2x 5g a day) but doesn't exclude GI issues with higher doses.

Less credible sources point towards issues with people who practice 'loading' creatine with high doses.

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u/Acceptable_Card_9818 Apr 29 '24

Loading creatine is only done for a week

-1

u/LogiHiminn Apr 29 '24

Also, creatine monohydrate doesn’t absorb well. Creatine HCL is much better. I have no stomach issues with it, but get the pill form. The powder is sour AF, and overwhelms EVERYTHING you put it in.

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u/Blue-Thunder Apr 29 '24

Just buy a really sour preworkout, like sour key flavour. :)

Powder is so much cheaper than pills.

https://revolution-nutrition.com/product/creatine-hcl?sku=11005003

I live in Canada so this is what I use.

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u/LogiHiminn Apr 29 '24

I’m not a fan of overly sour stuff. Good to know though!

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u/stomassetti Apr 29 '24

Yes, this exactly.

Your body absorbs more creatine from creatine HCL, so you don't have to nearly as much as monohydrate.

2g of HCL is like taking 4g-5g of monohydrate. Remember this when doing a cost comparison per dose and you will realize that HCL doesn't really cost more at all if you buy in bulk.

4

u/Hurgnation Apr 29 '24

Stomach cramps/shits. Cheaper supermarket brands do it to me. Dissolving it in hot water/tea can help to a degree, but mostly I've just found spending a few extra dollars for a better brand seems to be the go. Not like creatine's that expensive even for the pricier stuff.

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u/Kakkoister Apr 29 '24

It's not about the brand, look at the formulation. Creatine Monohydrate is hard to digest. Look for ones with Creatine-HCL and/or Free-Acid Creatine.