Creatine W9 X (Not on 2nd Exam)

Question 1

How much creatine is stored in skeletal muscle?

Answer 1

> 95%

Question 2

How much creatine is obtained from diet?

Answer 2

50%

Question 3

What amino acids is creatine endogenously synthesised from?

Answer 3

Arginine
Glycine
Methionine

Question 4

Where in the body is creatine endogenously synthesised from?

Answer 4

Liver
Pancreas
Kidneys

Question 5

How is creatine stored within the body?

Answer 5

2/3 as phosphocreatine
1/3 free creatine

Question 5

What is the total creatine pool within the muscle? (PCr + Cr) mmol/kg

Answer 5

120mmol/kg dry muscle mass

Question 6

What is the upper limit of creatine storage?

Answer 6

160mmol/kg dry muscle mass

Question 7

What is the reported stores for creatine in vegetarians?

Answer 7

90-110mmol/kg dm

Question 8

What happens when creatine supplementation is combined with resistance training?

Answer 8

There is a small increase in the direct measures of skeletal muscle hypertrophy in both the upper and lower body

Question 8

What are the effects of increased creatine?

Answer 8

Increased PCr resynthesis
Increased brain health (anti-inflammatory and anti-oxidant effects)
Increased short-term, high-intensity exercise capacity to perform repeated bouts of high-intensity effort

Question 9

How much PCr is resynthesized in 4 seconds?

Answer 9

80%

Question 10

Why does maximal exercise cause a reduction in creatine levels?

Answer 10

Because its breakdowns sustains high rates of ATP production

Question 11

What muscle fibre type has higher PCr levels?

Answer 11

Type II fibres

Question 12

What exercise causes PCr levels to decrease?

Answer 12

Maximal exercise

Question 13

How quick can PCr be depleted?

Answer 13

10 seconds

Question 14

What are the “mechanisms of action” when undertaking creatine supplementation?

Answer 14

Increases Creatine stores 30%= Increases PCr resynthesis

Increases growth factor expression

Increases muscle glycogen

Training harder, longer= increases lean mass/strength

*Decreases muscle damage and increases protein synthesis

Question 15

What are the 2 main sources of creatine?

Answer 15

Diet
Creatine Monohydrate

Question 16

What foods contains creatine?

Answer 16

Red Meat (beef, pork)
Fish (Tuna, salmon, cod, herring)

Question 17

What is creatine monohydrate?

Answer 17

White powder, 99% absorbed
Better uptake mixed with a carbohydrate containing liquid or food
Synthetic (suitable for vegetarians and vegans)

Question 18

How long should a washout period of creatine?

Answer 18

4-6weeks

Question 19

What is the maintenance dose of creatine?

Answer 19

2-5g/day

Question 20

What does a long, low dose of ingestion of creatine look like?

Answer 20

3-5g/day for 20-30 days

Question 21

What does a short, high dose of ingestion of creatine look like?

Answer 21

20g/day (split in 4 doses) for 5 days
0.3g/kg BM (split in 3-4 doses) for 5 days

Question 22

When should you use creatine?

Answer 22

Single and repeated bouts of high-intensity exercise
High-intensity max efforts >150secs, largest effects on <30sec tasks

Question 23

What is the individual variability of creatine? (Baselines levels of muscle creatine)

Answer 23

Individuals have high muscle creatine levels will experience low creatine uptake from supplements, and vice-versa

Therefor individuals with low muscle creatine levels have the greatest potential for increases in response to supplementation

Question 24

What are the safety issues of creatine use?

Answer 24

No evidence of adverse effects with long term (4years) creatine supplementation at appropriate dosages in healthy individuals

Mild, Temporary gut upset can occur but can be attenuated with split doses

Contamination

Question 25

What is the individual variability of creatine? (Sport Type)

Answer 25

Sports where performance is not determined by PCr availability creatine supplementation will likely not have any effects

Question 25

What is the major concern of creatine?

Answer 25

Increase in body mass (1-2kg)

Question 26

How much creatine do we turnover a day?

Answer 26

2g/day

Synthesis- 1g/day endogenously and exogenously

Question 27

How do we excrete creatine?

Answer 27

Creatinine (in the urine)

Question 28

What is creatinine?

Answer 28

Irreversible product converted from creatine which is then excreted via urine

Question 29

What are the 3 key mechanism of actions of creatine?

Answer 29

Increased Cr stores 30%= Increased PCr synthesis

Increased growth factor expression

Training harder, longer= increase in lean mass/strength

Question 30

What is creatines transport and storage linked too?

Answer 30

Insulin availability

Question 31

Is co-ingestion of creatine effective and why?

Answer 31

Yes
Leads to better retention of free creatine and phosphocreatine= greater total creatine
Increased muscle uptake

Question 32

Is co-ingestion sustainable?

Answer 32

No, its an aggressive approach and insulin effect gets dampened

Question 33

What may concurrent co-ingestion with a mixed protein/CHO source (50g protein+CHO) lead to?

Answer 33

Enhanced muscle creatine uptake due to increased insulin stimulation

Question 34

What does creatine enhance?

Answer 34

Resistance to fatigue