Creatine W9 X (Not on 2nd Exam) Flashcards
(37 cards)
How much creatine is stored in skeletal muscle?
> 95%
How much creatine is obtained from diet?
50%
What amino acids is creatine endogenously synthesised from?
Arginine
Glycine
Methionine
Where in the body is creatine endogenously synthesised from?
Liver
Pancreas
Kidneys
How is creatine stored within the body?
2/3 as phosphocreatine
1/3 free creatine
What is the total creatine pool within the muscle? (PCr + Cr) mmol/kg
120mmol/kg dry muscle mass
What is the upper limit of creatine storage?
160mmol/kg dry muscle mass
What is the reported stores for creatine in vegetarians?
90-110mmol/kg dm
What happens when creatine supplementation is combined with resistance training?
There is a small increase in the direct measures of skeletal muscle hypertrophy in both the upper and lower body
What are the effects of increased creatine?
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
How much PCr is resynthesized in 4 seconds?
80%
Why does maximal exercise cause a reduction in creatine levels?
Because its breakdowns sustains high rates of ATP production
What muscle fibre type has higher PCr levels?
Type II fibres
What exercise causes PCr levels to decrease?
Maximal exercise
How quick can PCr be depleted?
10 seconds
What are the “mechanisms of action” when undertaking creatine supplementation?
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
What are the 2 main sources of creatine?
Diet
Creatine Monohydrate
What foods contains creatine?
Red Meat (beef, pork)
Fish (Tuna, salmon, cod, herring)
What is creatine monohydrate?
White powder, 99% absorbed
Better uptake mixed with a carbohydrate containing liquid or food
Synthetic (suitable for vegetarians and vegans)
How long should a washout period of creatine?
4-6weeks
What is the maintenance dose of creatine?
2-5g/day
What does a long, low dose of ingestion of creatine look like?
3-5g/day for 20-30 days
What does a short, high dose of ingestion of creatine look like?
20g/day (split in 4 doses) for 5 days
0.3g/kg BM (split in 3-4 doses) for 5 days
When should you use creatine?
Single and repeated bouts of high-intensity exercise
High-intensity max efforts >150secs, largest effects on <30sec tasks
