Creatine

Question 1

What are the three main mechanisms by which creatine can improve performance?

Answer 1

• Temporal Energy Buffer
• Spatial Energy Buffer
• Proton Buffer

Question 2

How is creatine a proton buffer?

Answer 2

Creatine can utilise hydrogen ions from CK reaction, acting to buffer pH changes in the muscle

Question 3

How is creatine a spatial energy buffer?

Answer 3

-Enhanced capacity of high energy phosphate diffusion between mitochondria and myosin head = ‘Phosphocreatine shuttle’

Question 4

What are the proposed performance benefits of taking creatine?

Answer 4

• Improvement in strength and power output
• Increased lean mass
• Improved anaerobic running capacity
• Reduction in mental fatigue during sleep deprivation

Question 5

What are the risks of creatine supplementation?

Answer 5

• Stomach and muscle cramps if not ingested with water
• Nausea and diarrhoea if too much consumed at once
• Weight gain from water retention
• Autoregulatory/Negative Feedback suppression of endogenous creatine synthesis

Question 6

What is the supplementation strategy of creatine?

Answer 6

Loading of 0.3 grams per KG bodyweight for 5-7 days, followed by 0.03g per KG per day to maintain

Question 7

How is creatine a temporal energy buffer?

Answer 7

Increased Cr allows for more PCr storage which means greater ability to rephosphorylate ATP

Question 8

What sorts of activities does creatine supplementation best impact?

Answer 8

• Activities under 30s in duration

- Powerful/Explosive Activities