Dr. Darren Candow

Because if it's in the garage, you're like...

I forgot about it.

Excellent point.

Yeah.

This is not like caffeine.

You know, it's an immediate effect.

So unlike caffeine, creatine takes a while to notice the effects and they come in direct.

You don't notice.

immediately notice a massive increase in energy or alertness it's like after a week of weight training or even two you're like wow i did more repetitions i could do more weight i recover quickly is one that we hear uh quite often you'll never notice with with your bone but we have heard anecdotally with cognition especially sleep deprivation people do notice the effects and i'm an n of one but i notice jet lag goes down quite a bit uh when i take a high dose of creatine

No, with three to five grams, you'll probably notice it in a few weeks, if not to a month from a muscle perspective.

From a brain perspective, that low, you're likely not going to notice any effect because the brain is probably making enough.

But if you're really metabolically stressed, then you might notice some memory or cognitive benefits after a few days.

But at such a low dose, you need to be a little bit patient.

But again, three grams could saturate your skeletal muscle in 30 days.

So it's not that long of a wait.

So that one was in a week in advance with the loading phase.

So they really saturated the body to try to get the effects.

Yeah.

But on the sleep deprivation study from Germany, they just gave it one bolus mega dose for 21 hours of sleep deprivation.

And those individuals did perform better from a number of tests like this the next day.