Exam 1: Creatine Monohydrate Flashcards Preview

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Flashcards in Exam 1: Creatine Monohydrate Deck (17)
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1
Q

_______ 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

A

Creatine

2
Q

Creatine is synthesized in the ______ and ________ from the amino acids glycine, arginine, and methionine.

A

liver and pancreas

3
Q

Dietary sources of creatine include _____ and ____.

A

meats and fish

4
Q

~95% of the body’s creatine is stored in _________ muscle.

A

skeletal

5
Q

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.

A

ATP resynthesis

6
Q

Phosphagen System…

Provides ATP primarily for _____-_____, _____ _______ activities.

Associated with 2 different kinds of re-synthesizing reactions…
1)
2)

A

short-term, high intensity

1) creatine kinase
2) adenylate kinase

7
Q

About 2/3 of the creatine found in skeletal muscle is stored as ____________ (___).
The remaining amount of creatine is stored as ____ _______.

A

phosphocreatine (PCr)

free creatine.

8
Q

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.

A

diet

gram

9
Q

Research has demonstrated that typical creatine supplementation protocols results in a __-__% increase in muscle creatine and CP stores.

A

10-40%

10
Q

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
A

Anaerobic
Muscular
Sprint

11
Q

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%)
A

10-15%

12
Q

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
A

Know these

13
Q

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 _____ _____.

A

high-intensity

lean mass

14
Q

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.

A

weight gain

15
Q

Creatine “loading” protocol is __ days, __ grams, __x per day which = __g of creatine per day

A

6 days, 5 grams, 4x per day = 20g creatine per day

16
Q

Traditional “non-loading” protocol is __ grams a day for __ days.

A

5 grams a day for 28 days

17
Q

What We Have Learned

During high-intensity exercise, we need to be able to __________ ATP quickly!

How creatine works…
Creatine supplementation enhances our capacity to resynthesize ATP by elevating the substrate ______________ needed in the creatine kinase reaction of the __________ system.

  • The exercise and physique enhancing benefits of creatine supplementation
  • The side effects and myths of creatine supplementation
  • Supplementation/dosage patterns commonly utilized
A

resynthesize
phosphocreatine (PCr)
phosphagen