KINE 4400_ 12_ Creatine
the maintenance phase of creatine intake is
*2 to 5 g/day indefinitely
loading period for rapid increase in muscle creatine is
*Approximately 20 g/day for 3 to 5 days
theres three diff types of creatine kinase (CK) what are they
-CK-BB, or CK-1 (brain, lung) -CK-MB, or CK-2 (cardiac) -CK-MM, or CK-3 (skeletal muscle)
slower increase in muscle creatine is
3 g/day for 28 days
Basically the presence of PCR keeps --- from ----
ATP levels from falling
what percent of the bodys total creatine is contained where, in what two forms?
About 95% of the body's total creatine is contained in skeletal muscle as one of two forms. PCr (~60%) and free creatine (~40%)
what is Creatine
Amino acid derivative found mainly in skeletal muscle (90% to 95%)
what acts as a reservoir for for high-energy phosphate, and what's that needed for
Creatine and it's needed for ATP synthesis
is creatine stable in liquids over time
No, you mix it than take it immediately, you don't let it just sit
PCr is used as an energy source for
Quick, intense bouts of work
Women respond--- to creatine than males bc -------- than males
Women respond greater to creatine than males bc they need less and take less than males
when are muscles the most sensitive to nutrients
after a workout
the kidney problem happened when the individuals
already ahd a pre existing kidney disease, took more than the recommended dosage, or took it with other dietary supplements
After the loading phase and your muscles are saturated, all you need is--- to maintain it
as little as 2 grams
roughly 60% of creatine in muscles are ----
bound together with phosphate
PCR is referred to as ------ the --- levels in the cell
buffering the ATP levels
Taking creatine with --- or --- will or will not help?
carbs or protein will help!
How fast are phosphocreatine stores depleted during intense workout
depleted after 10-20 seconds of intense exercise
creatine can improve
different muscle fiber types, muscle mass and strength, and Anaerobic performance
performance benefits are generally limited to
high intensity, anaerobic exercise
whens the best time to take creatine, and with what
ideally take it post workout with whatever you're eating or drinking.
loading can
increase stores of phosphocreatine in muscle cells
creatine influences other pathways in the cell that
increase the ratio of protein synthesis to protein breakdown
the creatine monohydrate form is the ____ and the ___
most studied, and the cheapest other forms of creatine are more expensive for no reason
early concern of this was
potential muscle cramping and impaired temp regulation--- I don't think its right tho i think that's now changes and if anything it reduces that stuff
Most publicized potential safety concern is
renal function and a little kidney function it looks like studies say it doesn't affect it tho
DO NOT EXCEED RECOMMENDED DOSAGES and ---
then creatine would be safe also don't take it if you have a preexisting kidney disease
if individuals already have a high muscle level of total creatine then
they may not be as responsive to creatine supplementation
if the individual is not already drinking enough water,
they should focus on that first bc taking creatine is taking water to pull into the muscles.. water you don't have and need for other stuff
1 side effect from creatine is increase in
weight from body weight= water weight gain
ceratine also affects muscle cell stretching
which may trigger cell growth
Taking creatine before a workout will-----
will not help you with energy, creatine in that one dose does nothing
the idea behind creatine supplementation is that increasing the bodys stores of PCR will ----
will provide an advantage for high power, short-duration work. sooo in order for it to really benefit, it needs to be an explosive, power, jumps sprints kinda exercise