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- Creatine -


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Dr. Ray Shahelien entry: 

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Observations:


Creatine

Creatine supplementation and cognitive performance in elderly individuals.
Neuropsychol Dev Cogn B Aging Neuropsychol Cogn. 2007 Sep; McMorris T, Mielcarz G, Harris RC, Swain JP, Howard A. School of Sport, Exercise and Health Sciences, University of Chichester, College Lane, Chichester, West Sussex PO19 6PE, UK.
The purpose of this study was to examine the effect of creatine supplementation on the cognitive performance of elderly people. Participants were divided into two groups, which were tested on random number generation, forward and backward number and spatial recall, and long-term memory tasks to establish a baseline level. Group 1 were given 5 g four times a day of placebo for 1 week, followed by the same dosage for the second week. Group 2 were given placebo both weeks. Participants were retested at the end of each week. Results showed a significant effect of creatine supplementation on all tasks except backward number recall. It was concluded that creatine supplementation aids cognition in the elderly...

From Dr. Ray Sahelian's web site:
[Advise for bodybuilders using creatine] A cautious approach would be to limit intake to 3 to 5 grams almost every day for two weeks followed by 3 grams two to four times a week. It would be wise to take a few days off each month. It would also be safer to take two full weeks off every 3 to 4 months.
http://www.raysahelian.com/creatine.html


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Updated: July 2, 2012
Inception: July 2, 2012