Creatine Quiz
how many amino acids can the body make what are the other ones referred to
12 essential amino acids
BUT, stores can be depleted in approximately how many seconds of high-intensity exercise performance correlates with what?
15 tissue levels of phosphocreatine
when were creatine supplements discovered what was it first called? by 1996, what percentage of athletes were using creatine supplements
1993 by EAS (Experimental and Applied Science) phosphagen 80%
when did Congress pass the Dietary Supplement Health and Education Act what did this act do downside of this act
1994 allowed distribution of nutraceuticals without a prescription the ingredients of these products are not tested or regulated by the FDA and many abuse there products
describe the Na+, Cl-, and creatine transport of the cell
2 Na+ and 1 Cl- are transported out of the cell for every one molecule of creatine
Athletes looking to gain an advantage from creatine supplementation use a "loading phase." Describe this phase when is this phase most beneficial
20 g/day over a period of 5 days, then maintaining a dose of 2-5 g/day when you have an athletic even coming up
property of Type 1 Type IIa? Type IIx?
Aerobic Metabolism Anaerobic Glycolysis ATP-PCr
what is the most widely used and least expensive form of creatine
Creatine hydrate
creatine's effect on aerobic capacity (VO2max)
No direct short-term but possible indirect effect if an individual can train harder during exercise
when did the improvement in performance decrease what 2 athletic performances were not improved
as duration increased long distance running or swimming
why must essential amino acids be consumed daily
body cannot make them in sufficient quantities
what 2 position statements did the International Society of Sports Nutrition come out with as a result of short-term studies
creatine is a safe and effective supplement when used in healthy individuals creatine supplementation, along with resistance training, improve anaerobic capacity, strength, and lean body mass
what may heavy resistance training may increase in muscle
creatine storage
creatine and phosphocreatine spontaneously degrade to what compound
creatinine
describe nutraceuticals 4 examples?
dietary or nutritional supplements taken to benefit general health vitamins minerals herbs amino acids
describe non-essential nutrients
dietary supplements that are used for gains in performance
describe dietary supplements, such as essential nutrients, in terms of disease
do not cure a disease but rather are taken as a preventative measure to prevent or cure a pathology associated with a deficiency
2 examples that put additional demands on the body what increases for these individuals
exercise and intense training need for good nutrition
how long do ergogenic effects persist after supplementation has been discontinued
for a week
3 examples of foods that contain creatine
fresh red meat fish diary products
where does creatine come from
half from the diet and half is naturally produced by the body
what is essential for fast-twitch muscle fiber contraction
high intensity and short duration
4 effects of creatine supplementation in elderly populations
improved cognitive function improves strength enhances fatigue resistance improves performance in daily activities
what effect does creatine have on the body
increases plasma levels and provides available creatine for muscle cells
why is creatine classified as a non essential supplement
it is not necessary for the overall health
6 possible non performance benefits of creatine
may improve brain function and cognitive ability may be useful in diseases such as dementia or Alzhiemer's has been used therapeutically in certain neuromuscular and neurodegenerative diseases (ALS, MS, Huntington's disease..) it may have neuroprotective properties functions as an antioxidant protective effect on cell membranes
2 most common types of dietary supplements
minerals vitamins
are pill or natural sources of supplements better
natural sources
do supplements benefit athletic performance what are most benefits classified as?
not much is known yet anecdotal
creatine is converted into what in these skeletal muscle what does creatine kinase do?
phosphocreatine transfers phosphate between ATP and creatine
since 2007, many additional studies have supported the effectiveness of creatine supplementation, give an example
protection and recovery from injury
what is phosphocreatine responsible for?
provides high-energy phosphate to maintain ATP levels during high-intensity exercise
the increase in creatine depends on the level of what type of training why
resistance training training optimizes muscle content of creatine to meet the demand of training
what does creatine supplementation not affect
resting or exercising heart rate.
4 conclusions of the meta analysis regarding creatine's efficacy
short-term creatine supplementation improved upper-body strength more thanlower body strength improved repetitive-bout exercise (i.e., interval) tasks of less than 30 seconds in duration improved lean body mass by increasing muscle tissue improved the amount of (1) mass lifted (2) power and force generated (3) overall work performed during high-intensity, short-duration exercise (overall one can can exercise harder and longer)
where is most of creatine found where else is it found? which muscle fiber type has the most creatine
skeletal muscle and varies with muscle fiber type (95% stored in skeletal muscle) heart muscle and brain muscle fiber type II
describe vitamins
substances that cannot be made in the body in sufficient quantities
the increased gene activity, particularly of IGF-1 expression could be due to
the creatine supplementation or to the higher intensity of workout loads
describe the take up of creatine by muscle cells
the creatine transporter uses the sodium gradient to drive the transport of creatine into the muscle cells
why did the French put a ban on creatine supplements
they were concerned that a possible side reaction of elevated levels can produce carcinogenic amines (nitrogen and Ammonia compounds)
which individuals do not require that many non essential supplements
those that eat a balanced diet and exercise regularly
which tissues do not use creatine example?
those with high metabolic acitivity liver
the intramuscular concentration of phosphocreatine (potential energy for ATP prod) is about how many times higher than that of ATP
three times
T or F, the supplement industry is a billion dollar/year industry
true
when did creatine research begin
with Mark McGwire's homerun pursuit
does exercise augment creatine uptake
yes, but a saturation point can be reached
creatine supplementation increases the expression of which genes what do these do
GLUT-4 (glucose transporter) IGF-1 (insulin-like growth factor-1) increase muscle cell protein content and cause hypertrophy