Another option is micronized creatine monohydrate, which dissolves in water more easily and can be more practical.Ĭreatine monohydrate can be supplemented through a loading protocol. There are many different forms of creatine available on the market, but creatine monohydrate is the cheapest and most effective. More research is needed in these areas and on other cognitive measures before creatine can be said to be effective. Creatine may also improve working memory, though likely only for people with below-average creatine levels, such as vegetarians and older adults. Creatine appears to reduce mental fatigue in scenarios such as demanding mental activity and sleep deprivation. It has also been tested for effects on anaerobic running capacity in many studies, the results of which are rather mixed but generally suggest a small improvement in performance.Īlthough creatine has been researched far less for cognitive performance than physical performance, it may have benefits in some contexts. When used in conjunction with resistance exercise, creatine may modestly increase lean mass. Creatine is well researched for this purpose, and the effects are quite notable for a supplement. The primary benefit of creatine is an improvement in strength and power output during resistance exercise.
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