Days after suggesting that desk warriors incorporate two-minute bursts of movement in their lives to regain control of their health. Arnold Schwarzenegger has shared another valuable insight for those feeling sluggish during the day. Forget reaching for that extra cup of coffee when you’re sleep-deprived; there’s a new brain booster, creatine.
In the latest edition of his newsletter, Schwarzenegger, shedding light on a groundbreaking study, showcased that “a single dose of creatine can keep your brain functioning at a high level even when you’re sleep-deprived.”
Arnold Schwarzenegger says creatine can improve cognitive function
In the newsletter, the Terminator talked about a study where participants were subjected to two nights of inadequate sleep and then put through cognitive tasks. The results were eye-opening. While those who took a placebo experienced a sharp decline in performance, akin to a computer running on dial-up, the creatine group showed improved cognitive function and less fatigue.
It seems creatine has the power to sustain higher levels of brain energy, mitigating the usual harmful effects of sleep deprivation. What’s even more impressive is that these benefits were observed in just two nights, defying the usual timeline of creatine supplementation. Typically, “Most studies suggest taking creatine for about a month to see the benefits.”
Many might be wondering how much Creatine you need. Research suggests “3 to 5 grams daily for muscular benefits” and around 10 grams daily for cognitive perks. However, in this study, participants took approximately 20 grams per night to counteract sleep deprivation. While this amount falls within the safe range, it’s worth noting that this could lead to some gastrointestinal discomfort, although none of the participants reported such issues. A while back, the bodybuilding icon highlighted the additional benefits of taking creatine.
Arnie recommends taking the right kind of creatine
The seven-time Mr. Olympia highlighted the muscle-boosting potential and broader benefits of creatine, saying it can “enhance intelligence” and “combat neurodegenerative diseases.” “There’s just one problem — many people are taking the wrong type of creatine,” Schwarzenegger explained. Research strongly supports creatine monohydrate as the best choice, calling it the safest, most effective, and readily absorbed form.
The father of five dispels myths about bloating and absorption. He explains, “Creatine-induced weight fluctuations signify hydrated, healthier muscles, not puffiness or fat gain,” adding that solubility doesn’t always mean better absorption.
