immediate system extra (final only)

Question 1

what is creatine

Answer 1

• not essential nutrient
• building block of PCr

Question 2

where is creatine synthesised

Answer 2

can be produced from the liver, kidneys and pancreas
- then transported to the muscle (95%)

Question 3

what is the primary role of creatine

Answer 3

avoid critical increases in ADP:ATP ratio
facilitates rapid ATP regeneration in active tissues

Question 4

what is creatinine

Answer 4

degradation product of creatine and PCr

Question 5

what is the benefit of the PCr energy shuttle system over simple ATP transfer from mito to sites of high energy demand

Answer 5

• avoids critical increases in ADP:ATP ratio
• PCR and creatine have higher diffusion rates than ADP and ATP (can shuttle more efficiently)
• faster phosphorylation of ADP to ATP
  —- reduces ADP mediated leak of Ca2+ from sarcoplasmic reticulum and potential reduction in force production

Question 6

how much creatine do we need per day to maintain equilibrium

Answer 6

2g

Question 7

where does creatine come from

Answer 7

liver and kidney = produce 1g
food = 1g

Question 8

what are the benefits of protein synthesis

Answer 8

• sports and bodybuilding performance
• boost brain function and energy
• prevents muscle damage / atrophy
• helps protein synthesis

Question 9

what is the loading phase of creatine supplementation

Answer 9

5-7 days at a dose of 20 g/day
- used to saturate muscle creatine stores

Question 10

what is the maintenance phase in creatine supplementation

Answer 10

2.5 g/day
- to maintain elevated muscle creatine content

Question 11

what occurs with complete cessation of creatine intake

Answer 11

washout
- results in elimination of additional creatine built in the loading phase

Question 12

what is the unloading phase in creatine supplementation

Answer 12

necessary because there is a maximum limit of creatine concentration in human muscle
(2-3 g/kg muscle mass)

Question 13

when can creatine supplementation be discontinued

Answer 13

immediately after the event (comp season)

Question 14

what are non responders

Answer 14

limited increase in muscle creatine following creatine supplementation
(20-30%)
(already have a high level of creatine in their system)

Question 15

what are high responders

Answer 15

individuals with lower baseline concentrations (usually vegetarian) and have a higher response to supplementation

Question 16

is it possible to get sufficient amounts of creatine from diet

Answer 16

yes, not for most people though
4-5g in 1kg red meat

Question 17

what is the effect of high carb intake with creatine supplementation

Answer 17

increases insulin secretion
increases muscle creatine uptake
better to take with carbs than creatine alone

Question 18

what is the most popular nutritional supplement

Answer 18

creatine monohydrate

Question 19

what is the effect of creatine during exercise

Answer 19

• increases available energy during exercise
• prolongs work capacity
• delays the onset of muscle fatigue

Question 20

which type of training is effected by creatine

Answer 20

anaerobic
- doesn’t boost aerobic performance

Question 21

what is the effect of creatine during resistance training

Answer 21

• increases lean body mass
• improves strength and hypertrophy