Lecture 21 creatine Flashcards
What is creatine?
Naturally occurring compound in meats and fish - made of amino acids
What happens to creatine?
Taken up by metabolically active tissue and converted into phosphocreatine (PCr)
Whats the daily requirement for creatine?
Around 2g per day
What breaks down creatine to release pi? and energy?
Creatine Kinase
What is PCr do?
Gives Pi to ADP to form ATP
How does creatine affect performance?
Allows greater increased endurance and performance
Whats the recommended doses of creatine?
20g/day elevates PCr by 40% after 6 days, further 2g per day maintains this for 35 days
3g/day will elevate PCr by 28 days
Above 20g/day has no benefit
Typically co-ingested with glucose
- Relativedoses
- Loading = 0.3 g/kg/day
- Maintenance = 0.03 g/kg/day
Whats the side effects of creatine intake?
- Weight gain of 1kg
- Detrimental health effects- unknown
What sort of go effects can creatine ingestion have?
- Nausea
- Vomiting
- Diarrhoea
What are some extra effects of creatine ingestion?
- Cardiovascular problems
- Hypertension
- Altered kidney function
- Altered liver function
Alternative to sports performance what are some creatine uses?
Potential as a therapeutic agent
What are some neurological conditions that Cr can supplement?
Improvement in or protection from symptoms and neuronal degeneration
i.e Huntingtons Stroke Parkinsons Traumatic brain injury
Whats the conclusion of this lecture?
• Naturally occurring compound with exogenous and endogenous sources
• Creatine supplementation can improve the performance of sprint events <30 sec in duration
Most prominent towards the end of multiple sprints
• Supplementation regimes:
Loading phase
Maintenance phase
• Therapeutic potential
