Creatine Flashcards
1
Q
Where is creatine synthesized?
A
Kidneys and Liver
2
Q
What is normal intake of creatine and what is it broken down into?
A
2g/day
Creatinine
3
Q
What is PCr system?
A
Provision of phosphate for ATP regenration at start of high-intensity exercise?
4
Q
How quickly are PCr stores depleted?
A
Within 5 seconds of supramaximal exercise
5
Q
What are benefits of high PCr stores?
A
- reduce anaerobic clycolysis and lactic acid formation
- potential for buffering H+ ions ( H+ ions impairs PFK enzyme)
6
Q
What beneifts are there for supplementation of creatine?
A
- Increased PCr store
- Maintained increased muscle PCr store
7
Q
Creatine loading
A
20g/day for 6 days = 20% increased PCr stores
8
Q
What amount of creatine is enough to maintain this level?
A
2g/day
9
Q
Why is there considerable variation of this supplementation?
A
- Not everyone can fully saturate their muscles
- those who show largest increase in creatine stores, also show largest increase in performance.
10
Q
Why is creatine better taken with supplements?
A
11
Q
Why does creatine cause weight gain?
A
increased water retention
12
Q
Studies on creatine supplementation
A
- No studies reporting detrimental effects
13
Q
A
