Intro

Question 1

Creatine is made of what and found where?

Answer 1

Nitrogen compound found in meat and fish.

Question 2

How much does body store and produce?

Answer 2

120g/70kg mass. Roughly 1g/day.

Question 3

Where is it stored?

Answer 3

90% in skeletal muscle as phosphocreatine - which is pivotal to anaerobic energy production.

Question 4

Which sports use creatine?

Answer 4

Resistance exercise.
Speed intermittant sports.
Un-complex activity.

Question 5

Study about creatine supplementation for cyclists (uncomplex!) ?

Answer 5

Casey et al. (1996):

Creatine supplementation improves total work and max work done during cycling study.

Question 6

Cr not effective for what?

Answer 6

Endurance exercise. As length of time spent exercising increases, effect seems to diminish., shown in many studies.

Also if already have high initial levels, won’t have as big an effect.

Question 7

How to use it? And study about this?

Answer 7

Loading phase of 20-30g/day for 6 days.

Followed by 2g/day maintenance.

Hultman et al. (1996) proved that 2g/day maintenance phase kept total creatine levels raised after 5 weeks of supplementing.

Question 8

How else can Cr uptake be improved? (+ref)

Answer 8

Addition of CHO when taking it may provide best uptake - Green et al. (1996).

Because insulin may facilitate creatine uptake in the muscle.