Creatine, Whey Protein, and Their Gut-Brain Connection

By Aaron Fang

Creatine and whey protein are two supplements that athletes and bodybuilders greatly praise. Creatine is a compound naturally made from amino acids that is used as a quick energy reserve, and it restores the ATP that the muscles burn during exercise. Whey protein is a complete protein derived from milk and is needed to help trigger muscle protein synthesis (how the body builds and repairs muscle tissue). Seeing how these supplements run the fitness world, their biggest benefits may not involve the muscles at all.

Why the Gut-Brain Axis Matters

Our microbiome functions like an organ and can even be referred to as a “small brain”.There are several factors, such as nutrition and exercise, among other things, that shape the microbiome. The sensory neurons in the gut detect chemical and mechanical changes, which in turn send signals to the brain, but how?

The vagus nerve is the primary facilitator (with other pathways) for the gut-brain connection. The signals will travel directly from the gut to the brain. This shows that the gut is constantly communicating with the brain about what’s happening in the digestive tract. In addition, gut bacteria control what hormones and signaling molecules are released into the blood in response to what is consumed.

Creatine Fuels More than Just Your Muscles

Many people mainly take creatine for its benefits to skeletal muscle to help with recovery and

ATP regeneration, but it can actually accumulate in the brain as well. Since the brain consumes about 20% of the body’s resting energy, the neurons constantly use ATP for cellular processes involving ion gradients and neurotransmitters to occur. With creatine supplementation, there are smaller increases in brain creatine levels compared to the skeletal muscle because the brain is able to synthesize creatine, making it more resistant to absorption.

A resulting increase in brain creatine, though smaller, has positive effects on the body. Some

include improved areas of memory (recall and long-term memory), and better cognitive function under stress. For example, sleep deprivation challenges brain bioenergetics (the brain’s energy process), and with creatine supplementation, cognitive function can be maintained under these conditions. From the digestive tract, creatine travels through the bloodstream to the brain, where it helps the brain process signals coming from the gut.

Whey Protein Supplements the Supplement

Whey protein is also very useful for muscle recovery and improving cognitive function. This

protein contains milk-fat globule membranes (MFGM), taurine, and B vitamins, which work

together to improve neuronal signaling, protect neurons, and help with neurotransmitter

synthesis. Whey protein also provides tryptophan, which is a vital amino acid as the building

block for serotonin production in the gut and the brain. This serotonin is one of the significant

molecules that the gut uses to communicate with the brain along the vagus nerve.

Their Connection to the Gut and Brain

The combination of whey protein and creatine has massive effects on the gut and the brain.

Whey protein provides tryptophan for serotonin production and feeds the helpful bacteria, and creatine helps improve the energy reserves in the brain to better process signals. They

complement each other as serotonin production requires energy, and creatine makes sure

energy is present, so that tryptophan is used effectively. This helps protect the gut barrier when tryptophan levels are up, in addition to creatine’s anti-inflammatory properties.

These are just a few examples of how creatine and whey protein work to preserve your brain

and gut, not just helping you build muscle!