Vitality of the Gods - Creatine Monohydrate Powder

Creatine has been found in some studies to enhance cognitive function via increasing energy provision, neuroprotection and mitochondrial function. The brain is an energy-demanding organ, and creatine plays a key role in energy metabolism. Maintaining ATP levels is crucial for many brain functions, including neural signalling and membrane stability. Some evidence suggests that creatine may have neuroprotective effects, potentially due to antioxidant effects and its role in maintaining cellular energy. This could help protect the brain from damage, thereby supporting cognitive function. Creatine has also been suggested to improve mitochondrial efficiency; the brain heavily relies on mitochondria as they are the energy-producing cell structures - for its needs.  

Satellite cells play a crucial role in muscle repair and growth; they are essentially the stem cells of muscles. In 2006, a randomised controlled trial investigated the influence of creatine and protein supplementation on satellite cell frequency and number of myonuclei in human skeletal muscle over 16 weeks of heavy resistance training. For the first time, this study measured creatine supplementation combined with strength training and amplified the training-induced increase in satellite cell number and myonuclei. 

Myostatin is a catabolic regulator of skeletal muscle mass that inhibits muscle differentiation and growth. Decreasing myostatin levels theoretically promotes muscle growth. A 2009 randomised controlled trial on the effects of oral creatine supplementation and resistance training on serum myostatin and Differentiation Factor-Associated Serum Protein-1 (GASP-1) showed that creatine in conjunction with resistance training lowers myostatin and increases GASP-1 levels, which may explain the increased muscle mass amplified by creatine supplementation.

Supplementation of Creatine has been proven in a plentiful amount of clinical studies and meta-analyses to increase strength and performance. A meta-analysis published in the Journal of Applied Physiology 2003 reported that creatine supplementation led to an average increase of 14% during weightlifting exercises compared to a placebo group. However, it is essential to note that individual results will vary depending on training style, dosages and physiology.

Creatine increases the amount of water within the cell via osmosis. This increased uptake of water results in cell swelling or cell volumisation, which makes the muscle bellies look more prominent and fuller. It also provides an environment less conducive to protein breakdown and promotes muscle growth via Muscle Protein Synthesis.

Creatine supplementation has increased lean muscle accrual by stimulating Muscle Protein Synthesis (MPS), acting on anabolic hormones, and reducing muscle protein breakdown.

Mammalian Target of Rapamycin (mTOR) is a critical regulatory pathway that stimulates MPS. Studies have shown that creatine can stimulate its activation, which promotes the translation of genetic instructions into new muscle. 

Creatine supplementation can affect anabolic hormones such as Insulin-like Growth Factor 1 (IGF1) and testosterone. However, the relationship between creatine and anabolic hormones is complex and still the subject of ongoing research. 

Studies have suggested that creatine supplementation may help reduce protein breakdown or increase protein sparing during exercise by increasing the readily available amount of energy/ ATP, ensuring that the cell's energy needs are met, reducing the catabolic processes, and increasing the water uptake within the cell.

There are two common approaches to taking creatine: loading + maintenance or calculating based on body weight.

Creatine loading phase: During this phase, you consume high doses of creatine quickly to saturate faster. This phase typically lasts 7-14 days. Take 20g (4 equal doses of 5g) over 24 hours. 

Maintenance phase: Once the loading phase is complete, you transition to the maintenance phase, where you consume 5-10g daily.  

To appropriately calculate creatine, you must have 0.1g per kilogram of body weight daily.

To calculate your recommended dose, multiply your body weight by 0.03. For example, 100kg x 0.1 = 10g per day. 

Creatine is a naturally occurring compound crucial in energy metabolism, particularly in high-intensity, short-duration activities. It is primarily stored in skeletal muscle tissue as phosphocreatine. 

Consuming through a supplement is absorbed into your bloodstream and taken up by muscle cells. Creatine combines with a phosphate molecule within the muscle cells to form phosphocreatine. This conversion is catalysed by an enzyme called creatine kinase. Phosphocreatine serves as a reservoir of high-energy phosphate groups. During intense physical activity, such as weightlifting and sprinting, the muscles require rapid energy to fuel the contraction process. This energy is provided by Adenosine Tri-Phosphate (ATP), the primary energy currency of cells. When ATP is broken down to release energy, it loses one of its phosphate groups and becomes Adenosine Di-Phosphate (ADP). This is where phosphocreatine comes into play by donating to ADP, converting it back to ATP. By replenishing ATP levels, creatine helps sustain high-intensity muscular contractions/ performance for longer.