SUPPLEMENT SPOTLIGHT

Creatine is not just for bulking gym bros. Recent research has expanded our understanding of creatine's benefits beyond physical performance, highlighting its positive effects on brain health. Below is a summary of the latest findings on how creatine supports cognitive and neurological function:

🧠 Recent Benefits of Creatine on Brain Health

1. Cognitive Performance & Memory

Improved working memory and intelligence: Studies show creatine supplementation may enhance performance on tasks requiring short-term memory and reasoning, particularly in sleep-deprived individuals or vegetarians (who often have lower baseline creatine levels).

Executive function and mental fatigue: Creatine helps delay cognitive fatigue in tasks that demand sustained mental effort, possibly due to increased ATP availability in brain cells.

2. Neuroprotection & Aging

Potential protection against neurodegeneration: Creatine may mitigate damage associated with neurological disorders like Parkinson’s and Huntington’s diseases by improving mitochondrial function and reducing oxidative stress.

Slowed brain aging: Animal and early human studies suggest creatine may protect neurons and maintain cognitive function in older adults, possibly lowering the risk or progression of dementia.

3. Mood and Depression

Adjunct therapy for depression: Some clinical trials indicate that creatine supplementation enhances the effectiveness of SSRI antidepressants, particularly in women, by supporting energy metabolism in mood-regulating brain regions.

Improved mood and reduced anxiety: Though less studied, early evidence suggests that creatine might reduce symptoms of anxiety and improve emotional resilience.

4. Brain Energy Metabolism

Creatine increases phosphocreatine stores in the brain, which helps maintain ATP levels, especially during stress, high cognitive demand, or energy deficits (e.g., sleep deprivation, trauma).

📌 Special Populations

Vegetarians/Vegans: Typically show more pronounced cognitive benefits from creatine due to lower dietary intake.

Older Adults: May experience memory and processing improvements.

Sleep-Deprived Individuals: Creatine improves alertness and mental clarity under fatigue.

⚠️ Limitations & Considerations

Not all studies show significant cognitive benefits in healthy, well-rested young adults.

Optimal brain-specific dosing is still under investigation (standard dose: 3–5g/day).

More large-scale, long-term RCTs are needed to confirm creatine’s role in neurodegenerative disease prevention.

✅ Summary

Creatine is emerging as a promising nootropic supplement, with evidence supporting its role in:

Enhancing cognitive performance under stress

Supporting brain energy metabolism

Potentially protecting against neurological decline

To ensure you get Fury member pricing (35% off all retail prices) from Thorne, email jordan@crossfitfury.com to be added to the client list. When purchased through Momentous, use code crossfitfury to get 14% retail prices.

MEDICAL MINUTE

New Research Regarding Health and Wellness

Optimal Protein Intake for Weight Loss

Research highlights the importance of protein intake in weight loss and muscle mass and strength improvements. A study of young males engaging in full-body strength training workouts two times a week for 4 weeks showed that those consuming 2.4 grams of protein per kilogram of body weight daily lost more fat and gained more lean mass compared with those consuming 1.2 grams. Another study in older adults twice-a-week strength training found that a higher protein intake of 1.3 grams per kilogram led to gains in lean body mass, while a lower intake of 1.0 grams resulted in loss. A meta-analysis suggests 1.6 grams as optimal for muscle mass improvement. These findings emphasize the need for adequate protein consumption, particularly for active individuals, to maximize the benefits of strength training and support lean body mass during weight loss.

The Takeaway: Higher protein intake during weight loss helps preserve muscle mass and enhances fat loss, especially when combined with strength training.

Sitting Hurts Muscle, Not Just Metabolism

Mountains of evidence tell us that an overly sedentary lifestyle can take a toll on the heart and brain and can elevate cancer risk. A 2024 JAMA study of nearly a half-million people over a dozen years found that sitting most of the day at work leads to a 16% higher risk for early death. In 2022, Moore published the first study on prolonged sitting and amino acid utilization, in which he found that taking regular, short walking or squatting breaks in the hours after eating improved the body’s ability to turn dietary proteins into the building blocks of muscle. Though his results were based on a small group of just 12 people, the effect was consistent and large, and also lines up with 2019 findings that showed a 27% decrease in this muscle fueling when people were forced to reduce their daily steps by 90%.

The Takeaway: "Exercise snacks" helps preserve muscle mass and amino acid utilization and play a key role in the longevity and health benefits of avoiding long periods of sitting.

Creatine Supplementation May Improve Outcomes In Alzheimer’s Patients

The study, published in Alzheimer's & Dementia: Translational Research & Clinical Interventions, followed 20 patients with Alzheimer’s for eight weeks. Each participant was given 20 grams of creatine (Cr) per day for the duration of the two months to see if the regimen was practical, safe, and whether it would make any noticeable difference in brain function. To determine the effects of high-dose creatine intake, researchers used a combination of standardized cognitive assessments and blood tests. Blood tests revealed that creatine levels in the patient's blood serum increased significantly by week four and remained raised through week eight. Overall, brain creatine increased by 11%. Remarkably, participants showed measurable improvements in several areas of cognition—including global cognition, working memory, and oral reading—suggesting that creatine has potential brain-boosting benefits beyond the gym.

The Takeaway: Creatine supplementation is safe and well tolerated in individuals with Alzheimer's disease and may slow or reverse some of the cognitive defects seen with the disease

JUNE SPOTLIGHT ATHLETE

Jessica S

HOW LONG HAVE YOU BEEN DOING CROSSFIT?

I have been doing CrossFit since August 2024.

WHAT HAS BEEN YOUR BIGGEST WIN SINCE COMING TO FURY?

My biggest win since joining Fury is the confidence I've gained seeing my strength grow. I went from struggling to deadlift the bar to challenging myself with heavier weights every day.

WHAT DO YOU LIKE MOST ABOUT FURY?

The things I like the most about Fury are the coaches and the community. Being a beginner and totally new to CrossFit, I was so nervous and intimidated but the coaches really welcomed me with open arms and made me feel comfortable. They gave me the guidance I needed to conquer the workouts. Every member here is very supportive and always cheering each other on.

WHAT ARE YOUR FAVORITE AND LEAST FAVORITE MOVEMENTS WHEN IT COMES TO CROSSFIT?

My least favorite thing to do in CrossFit is any exercise on the rig. My least favorite lift is overhead squats.

ANY ADVICE TO SOMEONE LOOKING TO START IMPROVING THEIR HEALTH AND FITNESS?

My advice to anyone starting their health and fitness journey is to just keep going. There will be days you were tired, unmotivated or feeling down… But show up anyways. Future you will thank you for it!

CALENDAR OF EVENTS

Mark your calendars for these upcoming events! All details are available at the front desk and on our website.

Saturdays at noon in June & July - Swim WODS at Loma Linda Pool

July 4th - Classes at 6am, 7am, 8am and 9am only

August - Pickleball Tournament

September - Kickball Tournament

October - Revive & Repeat In-House Competition

November - Turkey Trot

December - Christmas Party

JUNE BIRTHDAYS

Kelsey Houston Jun 17

Taylor Boyer Jun 18

Angela Bergs Jun 19

Ron Barrett     Jun 21

Steven Moore Jun 22

Carol Moore Jun 22

Trevor Rhodes Jun 22

Cory Flagg   Jun 23

Elias Rios Jun 24

Mj Valdez Jun 24

Oscar Lopez     Jun 25

Nicole Palmer Jun 26

Sarah Mammen   Jun 27

Samantha Swapp     Jun 27

Kara Blackstone   Jun 27

Priscilla Tallman   Jun 27

Ken Barnes     Jun 30

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