Protein - Creatine Flashcards
1
Q
Creatine
A
- Creatine is a small peptide made of the amino acids arginine, glycine and methionine.
- It is formed in the liver, kidneys and pancreas.
- About 95% of body creatine is found in muscles (with some also in the brain), and functions as a fast source of ATP in the form of ‘creatine phosphate’.
2
Q
Performance
A
- Creatine supplementation was first introduced to the public in the 1990s after Olympic athletes were reported to be using it to improve performance.
3
Q
Food sources
A
- Direct food sources (it can be obtained from the diet, but is otherwise created by the body): meat, fish and eggs.
4
Q
Functions: A storage form of ATP (energy)
A
Functions:
* It enables explosive power in the muscles for up to 8-12 seconds
* Enhances muscular activity, including skeletal as well as cardiac muscle
Therapeutic Uses:
* Enhancing muscular performance (especially high intensity training)
* Heart failure and coronary artery disease (it is the first molecule to be depleted in cardiac ischaemia)
5
Q
Saturation Point and supplementing
A
- Skeletal muscle has a saturation point, beyond which additional supplemental creatine will not increase intracellular levels.
- This occurs within the first few days of loading.
- E.g. if a weight trainer was to supplement 20g for 5 days, they would then need to reduce the dose. 0.3g/kg body weight for 5 days, then down to dose of 0.03g/kg.
6
Q
Creatine supplementation:
Drug Interactions:
A
- Combining caffeine, ephedra and creatine may lead to ischaemic stroke.
- High doses of creatine might affect renal function
- Combining creatine with nephrotoxic drugs (e.g. NSAIDs, some antibiotics) might have other harmful effects on kidney function.
7
Q
Caution:
A
- Creatine can cause abdominal pain, nausea, diarrhoea, palpitations and muscle cramping.
- Creatine causes muscles to draw water from the rest of your body (also causing people to gain weight) – hydration is important!
8
Q
A
