skells @skells@qoto.org

yeah most supplements don’t really past the sniff test (placebos), but creatine is one that has a decent mass of evidence for it’s efficacy in training. You are right it acts as a buffer, although I am not certain there is a threshold of intensity. I think it’s more if there is bindable phosphor it can occur and allow reuse.

I haven’t read over this entirely yet, but it seems more in line with your particular interest wrt creatine and brain function.

There is a robust and compelling body of evidence supporting the ergogenic and therapeutic role of creatine supplementation in muscle. Beyond these well-described effects and mechanisms, there is literature to suggest that creatine may also be beneficial to brain health (e.g., cognitive processing, brain function, and recovery from trauma). This is a growing field of research, and the purpose of this short review is to provide an update on the effects of creatine supplementation on brain health in humans. There is a potential for creatine supplementation to improve cognitive processing, especially in conditions characterized by brain creatine deficits, which could be induced by acute stressors (e.g., exercise, sleep deprivation) or chronic, pathologic conditions (e.g., creatine synthesis enzyme deficiencies, mild traumatic brain injury, aging, Alzheimer’s disease, depression). Despite this, the optimal creatine protocol able to increase brain creatine levels is still to be determined. Similarly, supplementation studies concomitantly assessing brain creatine and cognitive function are needed. Collectively, data available are promising and future research in the area is warranted.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7916590/

creatine is a critical part of our bodies energy system so it shouldn't be a huge shock, and cognitive benefits seem perfectly reasonable considering how dependent our brain is on effective energy pathways. When we expend energy, our body breaks down adenosine triphosphate (ATP) into diphosphate (ADP) and then eventually monophosphate (AMP) before finally just adenosine, but creatine-monophosphate can donate it's phospor when one is broken off in an energy transaction. Once AMP is converted to plain old adenosine it is shepherded off to the brain where it binds to the same receptors caffeine interferes with. When it binds you feel sleepy. I don't know, but it seems possible adenosine could be recycled in the brain more if there is enough creatine monophosphate around 🤷

Caffeine occupies the receptors and prevents adenosine from binding which prevents drowsiness. This is why after caffeine starts to wear off all of the energy you spent seemingly unaffected all of a sudden can have a toll.

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