Creatine Article

In 2003, a meta analysis showed individuals ingesting creatine, combined with resistance training, obtain on average ____ and ____ more performance on maximum or endurance strength respectively than the placebo groups.

+8% and +14%

Body creatine retention of 5 g CM was increased by _____ with the addition of ____ g of protein and ____ g of carbohydrate or ____ g carbohydrate

-25% -50g -47g -96g

The majority of creatine in the human body is in which two forms? What percent?

-60% phosphorylated -40% free form

What three enzymes are required for creatine synthesis?

-L-arginine:glycine amidinotransferase -Guanidinoacetate methyltransferace -methionine adenosyltransferase

Creatine uptake is regulated by which mechanisms?

-phosphorylation -glycosylation -extracellular and intracellular levels

Recent research suggests that creatine supplementation in amounts of _________ combined with resistance training improves training adaptations at a cellular and sub-cellular level.

0.1 g/kg of body weight

A multi-nutrient supplementation containing _________ creatine, ________ protein and carb blend showed greater exercise improvements compared with protein or carb alone

0.1 g/kg/d 1.5 g/kg/d

Creatine is produced endogenously at an amount of about _______.

1 g/day

The remainder of the creatine available to the body is obtained through the diet at about ______ for an omnivorous diet.

1 g/day

The average 70 kg young male has a creatine pool of around ______ which varies between individuals depending on the __________ and ___________.

120-140 g -skeletal muscle fiber type -quantity of muscle mass

What creatine dosage has been shown to maximize brain uptake?

20 g per day

Typical creatine loading phase

20 g/day or .3 g/kg/day

What percent increase for mRNA after 5 days creatine loading protocol?

250%

Typical creatine maintenance phase

3-5 g/day or .03 g/kg/day

What percent increase for GLUT4 after 5 days creatine loading protocol?

45%

The authors speculated that creatine in addition to a single bout of resistance training can favor an anabolic environment by inducing changes in gene expression after only _______ days of supplementation.

5

For short term high intensity exercise, creatine supplementation resulted in a ________ increase from baseline which was greater than the ________ improvement observed for placebo groups

7.5 + or - 0.7% and 4.3 + or - 0.6%.

What percent increase for Myosn heavy chain IIA after 5 days creatine loading protocol?

70%

What percent of the bodies creatine stores are found in skeletal muscle? The remaining percent is distributed where?

95%, 5% is in brain, liver, kidney, and testes.

What is the AA that acts as a free radical for nitric oxide synthesis and can increase the production of nitric oxide?

Arginine

Creatine has a larger metabolic impact on which 2/3 amino acids

Arginine and methionine

Creatine ingested through supplementation is transported into the cells exclusively by ______.

CreaT1

Which creatine transporter is primarily present in the testes?

CreaT2

Which creatine form has the water molecule removed in order to increase the concentration of creatine to a greater amount that that found in CM?

Creatine anhydrous

What is creatine bound to glucose?

Creatine gluconate

What is the most widely used and researched form of creatine?

Creatine monohydrate (CM).

When creatine supplementation is combined with heavy-resistance training, _______ concentration has been shown to increase.

Insuline like growth factor IGF-1

Where does creatine synthesis predominantly occur?

Liver, kidneys, and to a lesser extent in the pancreas

Creatine has the most pronounced effect on ________ duration exercises

Short duration < 30 sec high intensity intermittent exercises.

It was found that serum levels of ________, a muscle growth inhibitor, were decreased by creatine users.

myostatin

What three Amino Acids are required for creatine synthesis?

Glycine Arginine Methionine