I Took 20g of Creatine For 60 Days (Did Not Expect This!)

About this video

• Video Title: I Took 20g of Creatine For 60 Days (Did Not Expect This!)
• Channel: Mario Tomic
• Speakers: Mario Tomic
• Duration: 00:07:51

Overview

This video details the speaker's personal experiment with taking 20 grams of creatine daily for 60 days, a significant increase from the standard 5 grams. He explores the research behind creatine's benefits for physical performance and cognitive function, discusses potential reasons for non-response to standard doses, and shares his personal experiences with the higher dosage, including physical and mental effects, particularly in the context of sleep deprivation and personal health concerns.

Key takeaways

• Creatine's Dual Role: Creatine is well-researched for improving physical performance by aiding ATP regeneration for high-intensity activities. It also plays a role in brain function, supporting cognitive processes, mood, and resilience to stress.
• Non-Responders and Dosage: Up to 30% of people may not see significant changes in stored creatine or performance with standard doses, possibly due to the dosage not being high enough to saturate the brain.
• Personal Experiment Protocol: The speaker gradually increased his intake from 5g to 10g, then 15g, and finally 20g daily over three weeks, while also increasing water intake to over 4 liters per day to minimize potential side effects like bloating or digestive discomfort.
• Observed Benefits: After about two weeks on the higher dose, the speaker noticed improved focus, tasks feeling mentally easier, and reduced mental fatigue, especially when operating on limited sleep.
• Physical vs. Mental Impact: While physical strength gains in the gym were not dramatically noticeable, the mental benefits, particularly in combating fatigue during periods of sleep deprivation, were significant enough for the speaker to consider the higher dose worthwhile.