Creatine

Creatine supplementation may be BEST for which type of athlete?

100 Meter Sprinter

Which of the following are the main three precursors in the production of endogenous creatine?

Arginine, glycine, methionine

Describe briefly the effects of creatine monohydrate versus creatine ethyl ester

Creatine ethyl is not as effective in increasing serum and muscle creatine levels. Or improving body composition, strength, and power

How does creatine supplementation affect meat-eaters vs. vegetarians vis a vis brain function?

Creatine has more profound effects in vegans in terms of memory enhancements

What is the best explanation as to why Bonded Creatines must react with another compound?

Creatine is a weak base and have a strong acid to form a salt

Since the accumulation of Hydrogen cations decreases muscle pH and leads to fatigue, which of the following best states how Creatine may be able to improve fatigue?

Increased Creatine levels will increase the amount of Creatine Kinase reactions which has a buffering effect on pH levels therefore reducing muscular fatigue.

What is the quickest and safest method to increase muscle creatine?

Load on creatine monohydrate at a rate of 0.3g/kg/day for three days and then maintain elevated stores with 3-5 g/day.

Which of the following appear to be the best food sources of Creatine?

Pork and Herring

Research has noticed that Creatine can result in having _______________ effects in improving the performance single and repetitive sprints and body physique

Short and long-term

Short-term data has shown that supplementation of creatine nitrate a. Is well-tolerated and can significantly increase skeletal muscle creatine concentration b. Is not well tolerated but can significantly increase skeletal muscle creatine concentration c. Is ineffectual in elevating skeletal muscle creatine concentration d. None of the above are true

a. Is well-tolerated and can significantly increase skeletal muscle creatine concentration

A compound is _______________ if it is structurally devoid of H2O or basically in its purest form.

anhydrous

Which of the following foods would likely have the highest concentration of creatine? a. Milk b. Herring c. Beef d. Wheat

b herring

In un-supplemented individuals, the body's pool of creatine is approximately _____ grams. It is maintained through a combination of dietary intake and organ synthesis. a. 0.1 b. 2 c. 5 d. 10

b. 2 grams

The typical 'maintenance' dose of creatine is a. 1-2 grams b. 3-5 grams c. 10-15 grams d. 15-20 grams

b. 3-5 grams

Creatine supplementation plus resistance exercise increases ____________ and strength. Based on the magnitude inferences it appears that consuming creatine immediately post-workout is ___________ to pre-workout vis a vis body composition and strength. a. Fat mass, inferior b. Fat-free mass, superior c. Organ mass, superior d. Fat-free mass, inferior

b. Fat-free mass, superior

Creatine was first discovered through meat extraction in the 1830s by French scientist a. Jacques Cousteau b. Michel Eugene Chevreul c. Louis Pasteur d. Rene Descartes

b. Michel Eugene Chevreul

The combination of Cr and _______________ has been shown to promote elevations in skeletal muscle glycogen concentrations, better than carbohydrate loading alone a. Fatty acids b. Lipoic acid c. Carbohydrate d. None of the above

c. Carbohydrate

. The overwhelming majority (~95%) of Cr is stored within __________________ cells, while the remaining amounts (~5%) are found within the brain, eye, kidneys and ______ a. Skeletal muscle, spleen b. Spleen, skeletal muscle c. Skeletal muscle, testes d. Skeletal muscle, penis

c. Skeletal muscle, testes

Is there a timing effect (pre versus post exercise) regarding creatine supplementation in healthy older adults?

changes were similar, it did not matter if taken pre or post exercise

Describe briefly the effect of creatine supplementation on post exercise skeletal muscle glycogen storage.

creatine can increase skeletal muscle glycogen repletion when combined with carbohydrate

Which of these are possible ergogenic effects of creatine supplementation? a. Increased LBM b. Increased strength c. Increased muscular endurance d. All of the above

d. All of the above

The _______________, ________________, and __________ are the primary sites of its endogenous creatine synthesis, utilizing the amino acids arginine, glycine, and methionine as precursors in its production. a. Liver, kidney, pituitary gland b. Liver, adipose tissue, pancreas c. Liver, kidney, brain d. Liver, kidney, pancreas

d. Liver, kidney, pancreas

Creatine ethyl ester has been shown to be more effective (for LBM gains) than creatine monohydrate when given at the same absolute dosage

false

Creatine is responsible for adding a phosphate to ADP after ATP releases energy and is only used by working muscle tissue and not other organs.

false

One of the more common 'side effects' of creatine supplementation is dehydration.

false

Regular supplementation with creatine monohydrate has been shown to deleteriously affect fluid retention.

false

Creatine is made from which three amino acids?

methionine, arginine, and glycine

Creatine is also stored in the brain, liver and kidneys.

true

Creatine supplementation has been shown to have no harmful effects on renal function.

true

Creatine supplementation has been shown to impact mRNA of type I, IIA and IIX myosin heavy chain isoforms.

true

Roughly 95% of the body's creatine stores can be found in skeletal muscles.

true

The food(s) with the highest concentration of creatine is fish.

true

There is evidence to suggest that supplementing with creatine can improve memory.

true

Vegans will likely respond to creatine supplementation more so than meat-eaters.

true

Describe the typical loading protocol for creatine.

typically involves consuming 20g/d in divided doses for a week

Describe briefly the effects of creatine monohydrate on myosin heavy chain expression

Creatine supplementation increases type I, IIA, IIX myosin heavy chain and MHC protein

Is there a benefit for creatine supplementation vis a vis muscle disorders

Creatine supplementation is beneficial for those who suffer muscular dystrophy and idiopathic inflammatory

Which of the following best states how Creatine increases muscle size?

Creatine works as an osmolyte and increases intramuscular concentrations of Creatine which is a polar molecule and causes cell swelling which is a agonist of protein synthesis

Which of the following may be the best method of dosing if you have two very different athletes with the same long term training goals, one with 50 kgs of lean mass and one with 100 kgs of lean mass? NOTE: these athletes are not looking for rapid gains.

Have both athletes dose relative to their body weight with a 0.029 g/kg/day maintenance dose