Creatine Supplementation

creatine is affected by

-decrease baseline levels of glucose -increase type II

creatine non-performance benefits

-help improve cognitive function (Dementia, Alzheimer's) -help with neuromuscular and neurodegenerative (ALS, MS, Huntington disease) -may have neuroprotective properties -offers protective effect on cell membrane

Creatine Supplementation helps maintain

-higher workout intensity -ATP levels better * improve quality of workout

creatine supplementation benefits on elderly

-improve cognitive function -improve strength -enhances fatigue resistance - increases performance in daily activities

Creatine Supplementation leads to...

-increase anaerobic capacity -increase strength -increase lean body mass *leads to hypertrophy*

increase muscle cell volume from H2O intake leads to

-increase glycogen storage -increase rate of protein synthesis -decrease rate of muscle protein degradation *leads to improved muscle mass and anaerobic capacity

ideal situation for higher potential to improve performance

-lower initial levels of total muscular creatine content -greater proportion of type II fibers

vitamins benefit on athletic performance

-not much is known, seems ANECDOTAL

in 2003 branch meta-analysis concluded

1. short term creatine supplementation increases upper body strength more than lower 2. improved repetitive bout exercise (*30 secs) 3. increased lean body mass ---> more muscle tissue added---> hypertrophy

how many essential nutrients(amino acids) can the body produce?

12

Creatine

1993,EAS

maintenance dose

2-5g/day

loading phase

20g/day over 5 days

creatine pump

2Na+ and 1 Cl- transported out of cell for every molecule of creatine being pumped into cell

intramuscular concentration of phosphocreatine is.....

3x higher than ATP

body makes about _____ of creatine daily

4g-5g/day

over 3-week mark creatine levels are equivalent to those that took....

5g/day over 3wk period

how many essential nutrients (amino acids) come from food

8

Creatine use in 1996 Olympic Games in Atlanta

80% of athletes used this supplement

Fat soluble vitamins

A, D, E, K -stays in body longer

ergogenic effect

An effect that tends to improve or enhance athletic performance

water soluble vitamins

B and C

creatine keeps calcium uptake in SR, this mechanism helps

Ca2+ gets back to SR quicker *allows for faster muscular contraction

creatine has no effect on....

RHR and exercising HR

creatine has no effect on.... however can have a indirect effect

VO2max

how long can ergogenic effect persist after halting use of drug

a week after suspension

Dietary Supplement Health and Education Act of 1994

allows distribution of nutraceuticals without prescription

saturation point

at this point excess creatine gets secreted out of the boys

this is the most popular form and least expensive form

creatine hydrate

Creatine/Creatine Phosphate

creatine phosphate + ADP --> creatine + ATP

creatine and phosphocreatine degrades into what?

creatinine

`decrease in phosphocreatine

decrease in performance

having a balanced diet

decreases need for these non-essential nutrients supplements

essential nutrients relationship with diseases

does not cure disease, but can be used as preventative measure

As exercise duration increases

effects of creatine decrease

free radicals

given off during stress and workouts, can damage cells

benefits of creatine supplementation

gives the body a bigger "gas tank", gives more creatine to convert to phosphocreatine which leads to more ATP production

doing this should provide enough creatine stores

having a balanced diet

governing board international society of sports nutrition argue that creatine is safe and effective in these individuals

healthy individuals

this type of training brings the greatest effects of creatine

heavy resistance training

Creatine Supplementation beneficial for this type of intensity and duration

high intensity and low duration

exercise and intense training puts additional demands on the body which causes what?

increase need for good nutrition

creatine affect of plasma levels

increases plasma levels, (makes creatine more available for mucle cell)

muscle uptake increase within the first 2 days

loading phase

creatine made popular by this professional athlete

mark mcgwire

when it comes to consuming essential nutrients, which form is better obtained through diet or pill

natural sources found in food are typically better

creatine function as an antioxidant

neutralizes the effect of free radicals

significance of dietary supplement health education act of 1994

no governmental control over these supplements

essential nutrients

nutrients necessary for normal body functioning that must be obtained from food

creatine converts to what inside skeletal muscle

phosphocreatine

performance correlates with these tissue levels

phosphocreatine

sources of creatine

red meat, fish, dairy products

discovery of creatine

russians 1970

meta-analysis

show results of multiple studies

Where is creatine found?

skeletal muscle (also heart and brain)

Nutraceuticals

supplements taken to benefit general health

vitamins

supplements that cannot be made in the body in sufficient quantities

true or false creatine helps indidvidual recover a quicker rate

true

muscle fibers stimulated by creatine supplements

type IIa and IIb

non-essential nutrients

used for gains in performance

which country banned creatine because of carcinogen amines produced from elevated level of the supplement

France

creatine supplement helps expression of certain genes. Which genes?

GLUT-4(glucose transporter) IGF-1 (insulin-like growth factor -1)