Exam 1: Creatine Monohydrate Flashcards
_______ has been the gold standard against which other sports nutrition supplements are compared.
Why?
Improves high-intensity exercise performance
Increases lean body mass (muscle)
Increases strength
Demonstrated to be safe when recommended dosages are consumed
Creatine
Creatine is synthesized in the ______ and ________ from the amino acids glycine, arginine, and methionine.
liver and pancreas
Dietary sources of creatine include _____ and ____.
meats and fish
~95% of the body’s creatine is stored in _________ muscle.
skeletal
All athletes, regardless of their sport, need to have adequate amounts of ATP available to fuel their movements.
Without adequate ATP __________, even the best athletes decrease their force production resulting in less than optimal performances.
ATP resynthesis
Phosphagen System…
Provides ATP primarily for _____-_____, _____ _______ activities.
Associated with 2 different kinds of re-synthesizing reactions…
1)
2)
short-term, high intensity
1) creatine kinase
2) adenylate kinase
About 2/3 of the creatine found in skeletal muscle is stored as ____________ (___).
The remaining amount of creatine is stored as ____ _______.
phosphocreatine (PCr)
free creatine.
Creatine stores can be replenished by obtaining creatine in the ____ or by the endogenous synthesis of creatine.
However, large amounts of fish and meat must be consumed in order to obtain gram quantities of creatine.
diet
gram
Research has demonstrated that typical creatine supplementation protocols results in a __-__% increase in muscle creatine and CP stores.
10-40%
Several hundred peer-reviewed research studies have been conducted to evaluate the efficacy of creatine monohydrate (CM) supplementation in improving exercise performance.
~70% of these studies have reported a significant improvement in: \_\_\_\_\_\_\_\_\_ exercise capacity Lean body mass \_\_\_\_\_\_\_\_ strength \_\_\_\_\_ performance
Anaerobic
Muscular
Sprint
The average gain in performance ranges between __-__% depending on the variable of interest.
Maximal strength (5-15%) Work performed during maximal effort muscle contractions (5-15%) Single-effort sprint performance (1-5%) Work performed during repetitive sprint performance (5-15%)
10-15%
Benefits of Creatine Supplementation
Short-term Adaptations:
- Increased cycling power
- Total work performed on the bench press and jump squat
- Improved sport performance in sprinting, swimming, and soccer
Long-term Adaptations:
- Lean body mass
- Gain an additional 2 to 4 lbs during 4-12 weeks of training as compared to subjects taking a placebo.
- Strength
- Sprint performance
- Power
- Rate of force development
- Muscle diameter
Know these
In summary, the scientific literature leads me to conclude that it is the most effective nutritional supplement available today for increasing _____-_________ exercise capacity and building _____ _____.
high-intensity
lean mass
Myths of Creatine Supplementation
The only clinically significant side effect reported in the research literature is that of ______ ____.
Many anecdotal claims of side effects exist and include dehydration, cramping, kidney and liver damage, musculoskeletal injury, and gastrointestinal distress still exist in the media and popular literature.
While athletes who are taking creatine monohydrate may experience these symptoms, the scientific literature suggests that these athletes have no greater, and a possibly lower risk of these symptoms than those not supplementing with creatine.
weight gain
Creatine “loading” protocol is __ days, __ grams, __x per day which = __g of creatine per day
6 days, 5 grams, 4x per day = 20g creatine per day
