Creatine

What is the wash out period for creatine supplementation?

42-49 days

What effect does creatine supplementation have on muscle creatine concentration?

5g of creatine monohydrate 5xday for 3-6 days produces >20% increase in total muscle creatine concentration However the creatine retrieved in urine was 40% (1st day) 61%(2nd day) 68%(3rd day)

What is a dietary supplement?

A product that is not intended to be used as a food or sole item of a meal or diet

What is an effect of creatine on body weight?

Body weight is increased however it is water weight as water is stored with the creatine

How does creatine act as an intracellular buffer?

Creatine helps prevent acidification of skeletal muscle cells and maintains normal pH

What form of creatine is suggested by research to be the best?

Creatine monohydrate

What effect is creatine suggested to have on lactic acid production?

Increased phosphocreatine levels don't have to enter glycolysis as quickly thus less production of lactic acid

What is an effective way to supplement with creatine effectively?

Ingestine 20-30g of creatine daily for 5-7 days Followed by maintenance phase where as little as 2-5g is supplemented with for up to 28 days

How should creatine supplementation differ on individuals depending on their initial stores of phosphocreatine?

Largest increase found in subjects with lower initial stores Subjects with higher initial concentration experience lower increases in total creatine

What is creatine composed of?

Methylguanidine acetic acid Arginine Glycine Methionine

How do dosages of either 3g.day or 5g.day for 4 weeks differ in total creatine concentration?

No difference in muscle creatine stores is evident. 3g.day increases creatine content at a slower rate

Give four reasons why people use supplements

Performance Health Fat loss Convenience

How does creatine act as a temporal energy buffer?

Phosphocreatine is a temporal energy buffer during muscle contractions when ATP consumption exceeds regulation. Thus increasing resting levels of phosphocreatine before training may aid resynthesis of ATP

How are supplements regulated?

Regulation varies between countries Can't put a label on it saying it can treat or cure Problems with hygiene (impurities), quality control, positive doping

What is an ergogenic aid?

Technique/practice that serves to improve performance: -Physiologically -Psychologically -Pharmacologically -Biomechanically -Nutritionally

What are the four functions of creatine in muscle cells?

Temporal energy buffer Intracellular buffer Glycolysis regulation Increases protein production

What do dietary supplements contain one of more of?

Vitamins Minerals Herbs Amino acid Dietary substance to supplement diet

Is creatine a naturally occurring compound and if so how/where is it stored?

Yes - produced in liver, kidneys, pancreas Stored as Pcr and creatine (95% in skeletal muscle) We produce around 1-2g per day (vegetarians may be lower)

What are the health risks associated with creatine supplementation?

Gastrointestinal distress Renal and liver function Muscle cramps Water retention/body mass

How does creatine aid glycolysis regulation?

Glycolysis could be stimulated by decline in phosphocreatine levels