Creatine For Sleep Deprivation
In previous posts we have mentioned how sleep deprivation is dangerous for the mind and body. However, apart from magnesium and melatonin, what else can you take to help maintain better sleep?
Creatine For Sleep Deprivation
In previous posts we have mentioned how sleep deprivation is dangerous for the mind and body. However, apart from magnesium and melatonin, what else can you take to help maintain better sleep?
Brandon Luu, MD suggests that creatine can help cognition during severe sleep deprivation by maintaining the brain’s ATP production and support mitochondrial function during lack of sleep.
Let’s take a deep dive into creatine.
What Is Creatine?
Creatine is a compound that comes from three amino acids: Arginine, Glycine, and Methionine. Conventionally, it is used by athletes and body builders to support energy production during workout routines, but has plenty of other benefits for the body.
Benefits Of Creatine
1. Energy Production
Creatine increases phosphocreatine stories which are important for ATP (adenosine triphosphate) production in the cells for boosting energy.
You might remember from your science of biology class that mitochondria in the cells are responsible for ATP production. This ATP is stored in muscle cells and are vital for cell function. ATP is used as soon as heavy exercise begins.
Lack of ATP can come from sleep deprivation, that is where creatine comes in to maintain the energy storage.
2. Workout Performance
Creatine is beneficial for boosting the performance of workouts, helping you lift heavier and perform more repetitions.
Research shows that creatine is beneficial for weight training, sprinting and intense aerobic exercise such as HIIT.
3. Muscle Growth
Taking Creatine has been shown to boost muscle growth and mass, especially when taken during resistance training.
4. Memory
Creatine not only boosts muscle growth and energy, but also brainpower. Research has found that taking creatine has the potential to heighten intelligence and short-term memory
5. Brain And Aging Protection
Creatine acts as an antioxidant, assisting in aging related problems as well as inflammation. It also protects the brain from toxins and mental fatigue, and can assist the brain in dealing with disorders such as bipolar disorder and depression.
There is also evidence to suggest that creatine can protect against neurodegenerative diseases like Alzheimer’s, stroke and Parkinson’s.
6. Maintaining Sleep
For those with sleep disorders, creatine can help maintain energy cells in the brain by converting ADP (adenosine diphosphate) into ATP (adenosine triphosphate), improving brain performance in the event of little sleep.
Maintaining Energy During Sleep Deprivation
A study found that a high single dose of creatine can reverse metabolic changes and sleep-related brain damage. The benefits lasted up to nine hours, with the strongest effect appearing about four hours after taking it.
The researchers found that when the brain has more creatine available, it can overcome one of its biggest challenges: getting enough of it inside brain cells where it’s needed most. This extra energy support could help maintain mental performance even when you’re running on little sleep.
Sources Of Creatine
Creatine is usually found in red meats or supplements. However, those who are following a plant-based diet need not worry, as there are workarounds to getting your creatine stores in your body from the 3 main building blocks.
ARGININE
Pumpkin
Sesame
Walnuts
Pine nuts
Legumes (beans, peas)
Seaweed
GLYCINE
Seeds
Pistachio
Spirulina
Watercress
Spinach
L-METHIONINE
Vegetarian sources: Cheese
Tofu
Brazil nuts
White beans
Quinoa
Sources:
Check out Brandon Luu, MD's thought's on creatine:
https://x.com/BrandonLuuMD/status/1913553281084702775
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