What is Creatine?

Creatine is a dietary compound that is both synthesised within our bodies, primarily in the liver, and naturally ingested through omnivorous diets, with the greatest natural quantity of creatine present in red meats. However, to achieve an ergogenic dose of creatine through diet, you’d have to consume 1kg of beef! Creatine is stored primarily in our muscles but also our brain and other tissues!

Research on creatine dates back to the 1830s when it was first isolated. However, it wasn’t until 1926 that scientists quantified creatine storage and retention in the body. Creatine supplementation gained popular attention in the early 1990s, particularly after the Barcelona Olympic Games.

Supplementing with Creatine Monohydrate replenishes the concentration of adenosine triphosphate (ATP), a vital molecule necessary for muscle contraction. We have decades of research showing improvements in strength, muscle size, muscular endurance, sprint performance, post-training recovery & glycogen storage and even improved cognitive function! As little as 5g/d of creatine has a significant positive effect on both working memory & intelligence.

Alternative forms of Creatine, such as creatine ethyl ester (CEE) and Kre Alkalyn (KA), have been marketed as superior forms to Monohydrate; however, these claims have not been supported by scientific studies and for now, they appear to be merely a marketing gimmick used to justify inflated price. 

While the ideal way to take it with food and after training, it is nowhere near as important as simply getting your daily dose – you can take it at any point in the day, and it can be mixed with water, juice or a protein shake. The most commonly used dosage is around 5g per day, however, evidence shows that dosages of as little as 0.03g/kg/day can also be effective. Creatine can be “loaded” at higher doses to increase the saturation levels quicker, but it is unnecessary and simply might be a waste of money. It can take anywhere from 2-4 weeks to work!

One thing to be aware of: Creatine can indirectly cause weight gain, as an increase in glycogen stored in your muscle will pull in more water, so don’t freak out when you jump on the scales!

If you want to find out more about Creatine or other supplements that can aid your health or performance in the gym, reach out to us! Certified Nutritionist at our gym will guide you through the labyrinth of misinformation and help you choose what works best for you! 

Protein and their importance for your brain!

In the realm of fitness the subject of protein almost exclusively comes up in the context of building muscle. Yet, amino acids that protein are broken down into, are crucial to our overall health, and not just getting us jacked and juicy! Today we’re going to look into the importance of protein for your brain’s health!

Amino Acids are building blocks of many enzymes, hormones, as well as neurotransmitters necessary for our cognitive function:

The aromatic amino acids (tryptophan, tyrosine, phenylalanine) are the biosynthetic precursors for the neurotransmitters serotonin, dopamine, and norepinephrine. Single meals, depending on their protein content, can rapidly influence uptake of aromatic amino acid into the brain and, as a result, directly modify their conversion to neurotransmitters. Such alterations in the production of transmitters can directly modify their release from neurons and, thus, influence brain function.

https://pubmed.ncbi.nlm.nih.gov/7903674/

Lack of adequate protein in our diet can seriously impact both our cognitive function, as well negatively impact our mood:

Maintenance of appropriate plasma concentration of at least one amine acid, tryptophan, the precursor of serotonin, is essential for optimal brain function and cognitive performance. Substantial decreases or increases in the typical levels of tryptophan present in the plasma will substantially disrupt normal behavior and brain function. Reduced plasma tryptophan increases depression and aggression

https://www.ncbi.nlm.nih.gov/books/NBK224629/

Deficiency in protein can have a significant impact on the function of the brain and nervous system, which can lead to a decrease in subjective mental well-being. Of course, proteins are just one of many pieces of the puzzle, but it’s often overlooked how important they are for our health outside of just growing our muscles.

Our Norwich based nutritionist can help you understand the role of protein and other essential nutrients in maintaining optimal health and well-being. Over the next couple of weeks, we’ll cover other reasons why protein (as well as other nutrients) are important not just for your performance in the gym, but your overall health.

We’re currently working on a super-secret-amazing project that will hopefully help you to learn more about nutrition and its impact on the above!

Resistance Training: Your unexpected ally for mental well-being

Beyond sculpting muscles and boosting strength, resistance training offers a surprising array of mental health benefits, backed by scientific research. If you’re seeking a holistic approach to wellness in Norwich, our small group sessions and personalised nutrition coaching can empower you to transform both body and mind.

Numerous studies have illuminated the powerful link between resistance training and mental well-being, with one meta-analysis of 33 randomised clinical trials involving 1877 participants has shown that:

“Resistance exercise training significantly reduced depressive symptoms among adults regardless of health status, total prescribed volume of RET, or significant improvements in strength.”

https://pubmed.ncbi.nlm.nih.gov/29800984

The physical challenge of resistance training helps to build resilience against stressors, both in and out of the gym, as shown by the study below: 

“Exercise positively influences neuronal reserve by increasing BDNF expression which promotes neurogenesis and synaptic plasticity, reduces oxidative stress and inflammation, and enhances cerebral and peripheral blood flow…”.“All these changes shape brain activity and serve as a buffer against stress-related disorders.”

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7874196

Those are just two examples of how resistance training can positively impact not just our bodies, but also our minds. There’s more and more solid research and evidence arriving at the same conclusions every year.

Ready to unlock the power of resistance training for your mental well-being?

Contact us today to schedule a free consultation and take the first step towards a healthier, happier you. Simply fill out our contact form and we’ll be in touch to discuss how we can help you achieve your goals.