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Nutrition

Jedna doza kreatina od 0,35 g/kg otjerala je zaboravnost uzrokovanu nedostatkom sna za nekoliko sati

Dr. Gymbro · · 4 min read
#supplements #creatine #sleep deprivation #cognitive performance #brain health #shift work

Jedna doza kreatina od 0,35 g/kg otjerala je zaboravnost uzrokovanu nedostatkom sna za nekoliko sati

Izvadak: Kreatin je najpouzdaniji dodatak u teretani, ali studija iz 2024. sugerira da može i ublažiti zaboravnost uzrokovanu nedostatkom sna već za nekoliko sati. U istraživanju, jedna doza od 0,35 g/kg – otprilike 25‑28 g za većinu odraslih – promijenila je pokazatelje energije u mozgu, spriječila pad pH‑a i poboljšala kognitivne sposobnosti i brzinu obrade tijekom 21 sat bez spavanja. To je otprilike pet puta veća doza od uobičajene od 3‑5 g dnevno, a studija je bila mala i provedena u laboratoriju. Stoga, iako rezultati izgledaju obećavajuće, ne bi trebali mijenjati svoju svakodnevnu rutinu još.

Što je studija radila

Studija pod naslovom „Single dose creatine improves cognitive performance and induces changes in cerebral high‑energy phosphates during sleep deprivation“ objavljena je u časopisu Scientific Reports 2024. (vol. 14, članak 4937). Autori su Gordji‑Nejad, Matusch, Kleedörfer, Patel, Drzezga, Elmenhorst, Binkofski, Bauer i suradnici. Sažetak možete pročitati na PubMedu.

Sudionici su prošli parcijalnu deprivaciju sna od 21 sat. Nakon toga su primili ili jedinstvenu oralnu dozu kreatin monohidrata od 0,35 g/kg tjelesne mase ili placebo. Za osobu teška 70‑80 kg to je otprilike 25‑28 g u jednoj porciji.

Istraživači su pratili što se događa u mozgu i kako se mijenjaju kognitivni rezultati. U večernjem bazalnom stanju i potom 3, 5,5 i 7,5 sata nakon doziranja sudionici su radili kognitivne testove i podvrgnuti su skeniranju mozga. Skeniranje je koristilo fosfor‑magnetnu rezonancijsku spektroskopiju (31P‑MRS) i proton‑MRS (1H‑MRS), što omogućuje neinvazivan uvid u spojeve povezane s energetskim metabolizmom u mozgu.

Rezultati – što se promijenilo

Prema autorima, visoka jedinstvena doza kreatina je:

  • Pomaknula energetsku ravnotežu u mozgu – zabilježeni su značajni porasti PCr/Pi, ATP i tCr/tNAA.
  • Spriječila pad pH‑a u mozgu, koji inače opada pod stresom deprivacije sna.
  • Poboljšala kognitivne performanse i brzinu obrade u odnosu na placebo.

Autori zaključuju da visoka jedinstvena doza može djelomično preokrenuti metaboličke promjene i kognitivni pad uzrokovan umorom. Riječ "djelomično" je važna – ovo nije čarobni gumb koji u potpunosti vraća normalu.

Zanimljivo je i vrijeme djelovanja. Kreatin se obično smatra suplementom koji tijekom tjedana redovitog uzimanja podiže razine u mozgu. U ovoj studiji učinci su primiješteni već nakon nekoliko sati.

Zašto bi to moglo djelovati?

Kreatin je najpoznatiji po svom učinku na mišiće, gdje fosfokreatin pomaže regenerirati ATP – „energetsku valutu“ stanice. Mozak koristi isti sustav i izuzetno je energetski zahtjevan. Nedostatak sna i kreatin imaju suprotne učinke na fosfate visoke energije, neuronički kreatin i kognitivne performanse. Drugim riječima, nedostatak sna gura te pokazatelje u nepoželjan smjer, a kreatin ih gura natrag.

Glavni problem je bio transport kreatina u središnji živčani sustav – njegov ulazak iz krvotoka je ograničen. Zato su standardni režimi suplementacije trebali trajati tjednima prije nego što se primijete učinci u mozgu.

Hipoteza istraživača bila je da izuzetno visoka koncentracija kreatina izvan stanica, uz povećanu potrošnju energije unutar neurona (što se događa pri deprivaciji sna), može privremeno povećati količinu kreatina u mozgu. Rezultati su u skladu s tom idejom, iako jedna studija ne može definitivno dokazati mehanizam.

Ograničenja koja treba imati na umu

  • Mala, laboratorijska studija. Kontrolirani uvjeti, skeneri i laboratorijski testovi nisu isto što i kaotična noćna smjena ili tjedan s novorođenčetom.
  • Doza je otprilike 5 puta veća od uobičajene dnevne. Standardna održavajuća doza iznosi 3‑5 g dnevno. 25 g ili više odjednom predstavlja „mega‑dozu“.
  • Probavne smetnje su realan rizik. Velike jedinstvene doze kod nekih ljudi izazivaju nelagodu u želucu.
  • Dugoročna sigurnost ponovljenog mega‑doziranja nije testirana. Studija je ispitivala samo jednokratnu dozu u jednoj sesiji deprivacije sna.
  • Poboljšanje je djelomično. Autori napominju da kreatin samo parcijalno preokreće deficite – ne učini spavanje opcionalnim.
  • Sukobi interesa. Jedan od autora ima financijske veze s proizvođačima medicinske opreme, iako ne s proizvođačima kreatina.

Kome bi ovo moglo biti zanimljivo

  • Teretanašima koji treniraju odmah nakon nedostatka sna i žele saznati šire učinke kreatina.
  • Radnicima u smjenama koji se bore s poremećajima spavanja.
  • Novim roditeljima koji žive s prekidima sna.

Ovo je dokaz koncepta, a ne klinička preporuka za neku od navedenih skupina.

Praktične preporuke

  • Za mišiće i snagu: držite se dokazana standardna doza od 3‑5 g kreatin monohidrata dnevno, uzimano kontinuirano. Ništa u ovoj studiji ne mijenja tu preporuku.
  • Doza od 0,35 g/kg: tretirajte je kao eksperimentalni protokol, a ne kao svakodnevni ritual ili "hack". To je otprilike 25‑28 g za osobu od 70‑80 kg i ispitivano je jednokratno, pod medicinskim nadzorom, tijekom jedne deprivacije sna.
  • Vremenski raspored: u studiji su mjerenja provedena 3, 5,5 i 7,5 sata nakon uzimanja. Nema praktične smjernice kako i gdje to primijeniti u stvarnom životu.
  • Tko treba izbjegavati: osobe s bubrežnim problemima, oni na lijekovima koji opterećuju bubrege, osobe s osjetljivim želucem, trudnice i dojilje – sve bi trebale najprije konzultirati liječnika.
  • Najbolji lijek za deprivaciju sna ostaje spavanje. Ako buduće veće studije potvrde ove nalaze, kreatin bi mogao postati dodatni alat, a ne zamjena za san.

Zaključak

Kreatin možda ima veći učinak na mozak nego što smo do sada mislili, a učinak se može pojaviti vrlo brzo. Jedna doza od 0,35 g/kg pomaknula je energetske pokazatelje u mozgu, sprječavala pad pH‑a i poboljšavala kognitivne performanse tijekom 21‑sate deprivacije sna. Ipak, studija je bila mala i kontrolirana, doza je bila otprilike pet puta veća od normalne, a učinci ponovljenog uzimanja nisu istraženi. Zato nastavite s 3‑5 g dnevno i čekajte veće, dugoročne studije prije nego što ovaj pristup pretvorite u svoj plan.

Izvor: Gordji‑Nejad A, et al. Single dose creatine improves cognitive performance and induces changes in cerebral high‑energy phosphates during sleep deprivation. Sci Rep. 2024;14(1):4937. PubMed | DOI

Original study

Read the original research on pubmed.ncbi.nlm.nih.gov →

This article summarizes published research for general information. It is not medical advice.

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Dr. Gymbro writes for Dr. Gymbro: science-backed fitness, nutrition & performance.

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