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