Articles Flashcards
__ percent are distributed in what four places?
5%
Brain, liver, kidney, and testes
CM has shown to improve _________ and increase ________.
Exercise performance
Fat free mass
Creatine can as a ________ agent after more intense resistance training
Antioxidant
Creatine can increase what adaptations
Increased plasma volume and glycogen storage. Can improve ventilatory threshold and reduce oxygen consumption
Creatine combined with what can create heightened muscle glycogen stores?
High carbohydrate diets
Creatine has demonstrated neuromusclar performance enhancing properties in what two types of exercise?
Anaerobic and intermittent exercise
Creatine has positive effects on what:
Enhancing strength and hypertrophy
Improving benefits of high intensity speed training
Improving aerobic endurance lasting more than 150s
Creatine has the most pronounced effects on
Short duration (<30s) high intensity intermittent exercises
Creatine in addition to a single bout of resistance training can favor an anabolic environment by inducing changes in gene expression after only ______ of supplementation.
5 Days
Creatine is produced __________.
Endogenously
Creatine is produced at an amount of ____.
1 g/d
Creatine is used and researched in clincal setting to investigate what?
Myopathies
Creatine is used as a _______ aid.
Ergogenic aid
Creatine retention can be increased with what two things?
Carbs and Proteins
Creatine supplementation may facilitate the reuptake of ___ into the ___ by the action of the _______
Ca2+
Sarcoplasmic Reticulum
Ca2+ ATP Pump
Creatine synthesis occurs in the ______, ________, and to a less extent the _______.
Liver, Kidneys, and Pancreas
How is creatine transported?
By CreaT1
How many enzymes are required for creatine synthesis?
Three
How much creatine do we get from an omnivorous diet?
1 g/d
The endogenous production and dietary intake matches the rate of creatine production from the degradation of phosphocreatine and creatine at __% and __% respectively.
- 6%
1. 1%
The specific aspects of anaerobic endurance performance improved by creatine supplementation were _____ and _____
Work and Power
What are the two forms of creatine in the human body. What percentage do they make up?
Phosphorylated (60%)
Free Form (40%)
What creatine transporter is present in the testes?
Crea T2
What is the impact level on metabolism on the three amino acids?
Glycine: Low
Arginine and Methionine: High
What percentage of the bodies creatine stores are found in the skeletal muscle?
95%
What three amino acids are required for creatine synthesis?
Glycine, arginine, and methionine
What two things can effect the creatine pool?
Muscle fiber type
Quantity of Muscle Mass
What two ways can creatine be cleared?
Saturation or renal filtration
What type of creatine consumption leads to increase in creatine levels within the body?
Oral
What’s the most widely used and researched form of creatine?
Creatine Monohydrate (CM)
When creatine supplemntation is combined with heavy resistance training, what has been shown to increase?
IGF-1
Where is 95% of the bodies creatine stores found?
In the skeletal muscle
Which muscle fiber responds best to creatine?
Type II Fibers
Who has a lower resting creatine concentration?
Vegetarians
Who saw the great increase in lean mass from creatine?
Vegetarians
How many grams of whey protein is an effective strategy for augmenting gains in lean body mass?
20g
Leucine values in the blood over the 3-hour period were what percentage greater than soy and casein?
Soy: 73%
Casein: 200%
Muscle protein synthesis over a 3-hour postexercise period was ___ higher after whey than casein.
2-fold
The mechanism underlying the greater adaptive response to whey in lean body mass is what?
Leucine
What percentage of BCAAs does have Whey have more of than Soy?
50%
What percentage of whey is made up of leucine?
> 10%
What promotes muscle protein synthesis and prevents muscle protein breakdown?
BCAAs
What three amino acids does whey have, that soy doesn’t?
Leucine, Isoleucine, and Valine
Whey can directly activate contractile muscle protein synthesis through what?
mTOR
