A single dose of 25 to 30 g of creatine can reverse cognitive deficits linked to 21 hours of sleep deprivation and improve brain function beyond levels observed in a rested individual.

noli's read

This advice is based on a specific study (McMorris et al., 2006) involving sleep-deprived rugby players. While the results showed an improvement in performance on complex cognitive tasks (such as complex reaction time), it is important to note that the sample size was very small, which limits the generalization of the results to the general population. The idea that creatine improves brain function 'beyond rested levels' remains a bold interpretation, as most research suggests that cognitive benefits are primarily visible in cases of metabolic stress, such as sleep deprivation or intense fatigue. Furthermore, a single dose of 25 to 30 g is very high and can lead to digestive discomfort, whereas standard protocols often favor chronic supplementation at lower doses. In summary, while the link between creatine and cerebral metabolic support is scientifically supported, the magnitude of the cognitive effects claimed in this specific context requires more robust clinical evidence to be generalized.

the sources

No named source held this one up — that absence is part of the verdict.