The standard 5-gram dose of creatine is effective for muscle performance but insufficient to saturate the brain. To leverage creatine's neuroprotective and cognitive-enhancing effects—such as improved function when sleep-deprived or aging—a higher daily dose of 10 to 15 grams is necessary.
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When training for a mental sport like chess, the foundational step is stabilizing energy by managing glucose metabolism, perhaps via intermittent fasting. Many athletes jump to "smart drugs" and stimulants, but this is ineffective if the underlying energy system is volatile and prone to crashes.
Contrary to the idea that sleep debt is irreversible, you can 'bank' sleep by sleeping more in the week leading up to a period of sleep deprivation. This creates a buffer that significantly lessens the subsequent cognitive and mental performance impairment.
Feeling energetic isn't about consuming more calories. The limiting factor is how efficiently mitochondria transform and distribute energy to different systems. This reframes the problem of fatigue from insufficient energy production to inefficient energy allocation.
The standard 5g dose of creatine is largely absorbed by muscles, especially in active individuals. To achieve cognitive benefits like improved focus under stress, a higher dose of 10g or more is needed to create a "spillover" effect that saturates the brain with the compound.
High-stakes mental tasks are physically taxing; a top chess player can burn 600 calories sitting at a board. Physical conditioning is not just for athletes; it directly builds gray matter and enhances executive function, providing the stamina needed to make good decisions under cognitive stress in a professional environment.
The popular advice to take magnesium for sleep is often flawed. Most common forms of magnesium (like oxide or citrate) do not cross the blood-brain barrier. Since sleep is a brain process, these supplements are unlikely to have a direct effect unless an individual is clinically deficient.
Methylene blue, an old dye used for malaria, is a powerful but overlooked nootropic. It crosses the blood-brain barrier and helps mitochondria move fuel more efficiently, boosting brain energy. Its effectiveness is proven by its ability to dye the brain and heart blue at autopsy.
Beyond long-term supplementation, creatine can be used tactically. Taking a large dose (20-30g) on a day with poor sleep has been shown to completely offset the resulting cognitive deficits, and may even boost mental performance above a normal, well-rested baseline.
To maintain stable energy for deep work, consume most carbohydrates (rice, potatoes, fruit) primarily before, during, or after workouts. This strategy allows the body to absorb the carbs effectively for fuel and recovery without causing the large glucose spikes that lead to sluggishness and napping during work sessions.
Ketones are a more efficient energy source than glucose, producing less metabolic “trash” (oxidative stress). Crucially, they can penetrate the blood-brain barrier and fuel brain cells even when they've become resistant to insulin, directly combating cognitive decline and brain fog.