Creatine 5g for Cognitive Function

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Goal

Assess how creatine monohydrate affects cognitive fatigue and focus

Hypothesis

Creatine 5g/day → more cerebral phosphocreatine → less cognitive fatigue

Creatine increases brain phosphocreatine stores, which improves cognitive function under sleep deprivation and mental load (Rae 2003, Avgerinos 2018)

Expected Effects

  • ↓ cognitive_fatigue
  • ↑ focus_score

Phases

1

Baseline

7 days
  • Work as usual, without creatine
  • Rate your cognitive fatigue in the evening
2

Creatine Intake

14 days
  • Take 5g of creatine monohydrate in the morning (with water or juice)
  • Take it daily, don't skip
  • Rate your cognitive fatigue in the evening

Tracked Metrics

Primary

  • ↓ cognitive_fatigue

Secondary

  • ↑ focus_score

Evaluation

Method: compare_phase_means

Design: baseline (7 days) → intervention (14 days)

Safety

Disclaimers

  • Creatine monohydrate is one of the most well-studied supplements (ISSN position stand)
  • Drink enough water (2-3 L/day)
  • May cause a 1-2 kg weight gain from water retention
  • If you have kidney disease, consult a doctor

Stop Conditions

  • Kidney pain
  • GI upset lasting more than 3 days
  • Significant weight gain (>3 kg)