Kreatinas- (monohydrate form)

DOSE:1-2g no workout, 3g moderate, 5g is limit-much water retention after that

Creates ATP. Creatine is a substance naturally produced in the body from amino acids (formed from the
combination of the amino acids arginine and glycine) - most of it is stored in muscle cells and released during
physical activity

1. 47g carbs and 50g protein.

2. Post workout,
3. A] Loading: 20g/day 5-7 days. When 3-5g day to maintain high levels.
B] no loading start 3-5g days. ¬ same effect but loading does it faster.
C] cycling On/off.(1day weak)

4.Side effects, water retention in muscles, upset stomach, maybe hair loss(cause increases DHT).

5.

https://www.youtube.com/watch?v=LNcfwTA-trE

6. CREATINE WON'T BREAK A FAST

7. 5g day/ increases IQ by 20% ;x]
How to Dose & Stack Creatine for Mental Boost (Legal Nootropic) - Thomas DeLauer

Creatine is a substance naturally produced in the body from amino acids (formed from the combination of the
amino acids arginine and glycine) - most of it is stored in muscle cells and released during physical activity
Creatine supplements are commonly purchased to raise muscle creatine stores, which enhances exercise
performance and helps build muscles.

Importance of Creatine

Our cells run on energy supplied by ATP (think of ATP as the gasoline of the body) - whether we fuel up with
glucose or ketones, eventually they get transformed into ATP, which powers energy-requiring processes We will
obviously burn through ATP faster in our muscles when we are running or jumping or performing various feats of
strength, but we also burn through ATP faster when we are using our brains for something complicated. Our little
brain burns through 20% of the energy we use each day, primarily to keep ion gradients fueled that allow our
neurons to charge up and then be discharged to communicate information Creatine can bind to phosphate (P) to
make phosphocreatine, and this acts as a "buffer" to make ATP quick Turns out we can make ATP 12 times
faster using phosphate reserves from phosphocreatine than by using the standard method of oxidative
phosphorylation and a whopping 70 times faster than making ATP de novo *Creatine isn’t specifically a muscle
building supplement, it’s an energy building supplement*

Creatine & ATP

(ATP) is an adenosine with three phosphate groups attached When our cells need energy, our mitochondria (our
cells batteries) break off a phosphate molecule and when the bond is broken it releases energy that the cell can
use to get things done This converts ATP to ADP (adenosine Diphosphate), which cannot be used for energy
production There is only so much ATP available within a given amount of time, which means that the more
energy your body demands, the quicker ATP will run out and your body will fatigue Creatine is stored in the body
as Creatine-Phosphate - so when ATP becomes ADP, creatine comes in to save the day by providing it’s
phosphate back to ADP so that it can become “recharged” and become ATP again, which can then be used for
energy Creatine is essentially an energy recycler and booster

Creatine & The Brain

The next biggest storehouse of creatine, after your muscles, is your brain cells - your brain uses 20% of your
body's total energy usage every single day and the more you use your brain, the quicker you drain your ATP
reserves Creatine helps revive your brain cells in a similar fashion to your muscles cells, it helps “refill” your ATP
supply so that your brain can continue to perform at it’s best longer Therefore creatine can be classified as a
Nootropic

Mental Fatigue & Memory

A study published in the Proceedings of the Royal Society B: Biological Sciences took two groups of vegetarians
and vegans One group was given 5g of creatine/day over a 6-week period, while the second group received
placebos Both groups were given IQ tests at the beginning and completion of the 6-week study The group
supplementing with creatine saw their IQ's go up an average of 20% over the 6-week period while the group
receiving placebos saw no significant change https://www.ncbi.nlm.nih.gov/pmc/arti... Enhancing Nootropic Effect
Four Sigmatic’s Lion’s Mane & Reishi Nerve Growth Factor (NGF) is a neurotrophic protein that is guided into
production by the BDNF gene It is also considered a neuropeptide, or a molecule that resembles a protein and is
used by neurons for communication. Neurons in the brain use Nerve Growth Factor to communicate within short
distances - neurons also use NGF for maintenance, development and practical functioning in our central and
peripheral nervous systems Essentially, the peripheral nervous system collects sensory messages (in the form of
neurons) from the body Then, it sends these neural messages to the central nervous system for interpretation by
the brain. NGF has shown to be present in the hippocampus, which is associated with memory Both lion’s mane
and reishi mushrooms have been shown to activate the production of NGF in the brain Resources
1)https://www.ncbi.nlm.nih.gov/pmc/arti... 2) https://www.psychologytoday.com/us/bl... 3)
https://medium.com/swlh/the-surprisin... 4)https://www.sciencedirect.com/science...