"Creatine Benefits for Shift Workers"

Speaker 1 0:00

I'm super excited to bring you this episode . Episode number 96 discussed everything Creatine , and Creatine is the most researched supplement on the market and it has well researched benefits . But could there be something that we can do with Creatine additional as a shift worker that may benefit us even more ? Shift work can be brutal , but it doesn't have to be . Welcome to a healthy shift . My name is Roger Sutherland , certified nutritionist , veteran law enforcement officer and 24-7 shift worker for almost four decades . Through this podcast , I aim to educate shift workers , using evidence-based methods , to not only survive the rigors of shift work but thrive . My goal is to empower shift workers to improve their health and well-being so they have more energy to do the things they love . Enjoy today's show . Hello shift workers , and welcome to another episode of a healthy shift podcast where we look into evidence-based strategies to help shift workers thrive in your demanding environments . I'm your host , roger Sutherland , and today in your podcast , our podcast , I've got a very short little bonus episode to add on as a bonus episode to episode number 96 , where I discuss Creatine for shift workers . Now , in shift work , research is always involving and I'm here to bring it to you as soon as I can digest it and work out how we can best benefit from it , as a veteran shift worker of almost four decades myself . So , firstly , I highly suggest that you go back to episode number 96 . It's only 12 minutes and it will explain to you everything . Creatine , because this one here is actually an add-on to that . But this is the add-on and this is the update and , to be honest , it's one I'm actually busting to share with you , and that's why I'm here to tell you right now as a bonus episode . Now , if you are taking Creatine at the recommended dose of three to five grams per day , preferably five grams per day as a shift worker , you absolutely should be doing this , especially as a shift worker . When you have periods of extended wakefulness , you can up that dose to 10 grams per day .

Speaker 1 2:33

Now , first of all , let's have a look at what would constitute a period of extended wakefulness . So let's have a think what about with quick shifts , like where we work an afternoon into a day shift , or we've come at a night shift with half a day off and then we're into a day shift where we're working pretty much 16 out of 24 hours ? Now , that's not right , but that would can be considered an extended period of wakefulness Night shifts . We don't get the sleep that we need when we're on night shifts , so that would extend . That would actually constitute an extended period of wakefulness . Now you're working an afternoon shift and you get overtime and you're working for hours longer than what you should be and then you end up having to go back to work again . That's going to be an excessive long shift .

Speaker 1 3:22

Paramedics and fire I'm looking at you too with your 14 hour shifts . That would be considered an extended period of wakefulness Dispatches . There you are working 12 hour shifts and , in fairness , to be perfectly honest , any shift that's longer than 10 hours research suggests is an extended period of long of wakefulness and therefore we're in a position where we should really be . We , first of all , we shouldn't be doing any shifts longer than 10 hours , but obviously it's unavoidable in a lot of places . So therefore , that's an extended period of wakefulness . Now , you mummers with young babies that's an extended period of wakefulness . Awake sleep , awake sleep . It creates chronic fatigue . But what I would suggest is just check with your physician if you're pregnant or breastfeeding as to whether it's safe for you in particular to be taking , and those shift working mums with children to get organized . You get the idea , I'm sure Now you can't just do this if you are not already loaded .

Speaker 1 4:23

So what does loaded mean ? Now ? When we start taking creatine and we take it for , let's just say , two to three weeks , it actually saturates the muscle and what we want to do is we want to make sure that we are loaded . So taking that five grams a day for anywhere from three to five weeks will actually start to saturate the muscle , so that would be constituted as loaded . You don't just take creatine the day you go into the gym like a pre-workout . It doesn't work like that . You've got to take it every single day . It is imperative that you actually do that to get the benefit of creatine . So we don't just get to an extended period of wakefulness , whack down 10 grams of creatine and then wait for the benefit . It just won't happen that way and all it may do is actually upset your digestive tract . So we don't want to be actually doing that . I'm sure you get the message . You must be taking it every single day to get the benefit of a super load . All right , now I honestly suggest that you go back and listen to episode 96 . But just to visit a small section out of episode 96, .

Speaker 1 5:38

Studies have shown that creatine may , in fact , positively influence memory and learning abilities , and in fact , a study published in the Journal of Clinical Psychopharmacology found that individuals who supplemented with creatine exhibited improved working memory and a cognitive performance compared to a control group . Now , another critical aspect for shift workers is the focus and mental clarity , especially because we work all of those unconventional hours and , with our circadian misalignment , it seriously impacts on our brain function , doesn't it ? So there's no secret there , shift workers . Now , creatine may just have the ability to support brain energy metabolism , which may lead to enhanced attention and concentration . Again , a study in the Journal of Psychopharmacology demonstrated that creatine supplementation led to improved performance on tasks which requires sustained attention . And let's not forget about the mental fatigue . Now this shift workers is a common challenge in our world , but creatine may offer a potential buffer that grants this . So another study published in the same journal you know , I haven't even tried to say the name this time that creatine supplementation reduced mental fatigue during demanding cognitive tasks . It's crazy .

Speaker 1 7:02

Creatine really benefits greatly on cognitive benefit . It's got great cognitive benefits . So it makes sense for us to be taking it as a shift worker every single day because that brain fog we suffer badly and creatine is the energy currents and will support that . But when we're in an extended period of wakefulness , there may very well be a benefit by upping that dose to 10 grams during those periods and then literally just dropping back and that's just a wrap . It's quite simple . It's a very , very simple episode . So the bottom line is five grams per day , every single day , and then on the days where you've got extended periods of wakefulness , double that dose to 10 grams and see if you get a benefit from that . Now I've had anecdotal evidence from an air traffic controller who has told me that she's receiving great benefit from actually upping the dose . So try that because it may actually work and , as with anything , that's a supplement . Some people it'll work for and some people it won't .

Speaker 1 8:05

But I just wanted to bring that episode to you because I think that's really , really important as something which is another strategy and , let's face it , we need all the help that we can get , but when it comes to the brain and brain power , let's give it all the support that we possibly can . All right , remember , fellow shift workers , your health and in particular your physical health , is non-negotiable and it's the foundation that allows you to excel in your career and enjoy life beyond the workplace . Remember , these podcasts provide evidence based strategies , which is about having more energy to do the things that you , as the shift worker , love to do outside of your shift work . By taking these evidence based steps , you won't just be surviving . You will , in fact , be thriving . Keep pushing forward and remember I , roger , are here to support you every step of the way . Stay committed to nourishing your body and prioritizing your wellbeing and , as always , please remember to be patient and kind to yourself as you navigate the challenges of shift work and prioritize your mental health and wellbeing .

Promote Podcast and Call to Action

Speaker 1 9:15

Thank you for listening . If you enjoyed this episode , be sure to subscribe so you get notified whenever a new episode is released . It would also be ever so helpful if you could leave a rating and review on the app you're currently listening on . If you want to know more about me or work with me , you can go to ahealthyshiftcom . I'll catch you on the next one .