Creatine

Which system is creatine supplementation useful for
ATP-PC for resynthesizing ADP to ATP
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What length and type of activity is it worth taking creatine for
< 30 seconds high intensity
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Can sports with short bursts of high intensity activity gain from creatine
yes
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What is muscle buffer capacity and what role does creatine play?
The ability to maintain a ph balance and therby limiting muscle lactate production and prolonging fatigue, creatine accounts for more than 50% of the muscle buffer capacity
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How much of creatine is stored as phosphocreatine and where is it stored?
95% and in the muscles
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When is it best to take creatine
Post workout
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How should you take Creatine for best effect?
Taken with Carbohydrates and Protein increases the effectiveness of creatine supplimentation
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Who benefits most from creatine supplimentation
Vegetarians as creatine can only be gained from meat and fish; Burke et al (2003)
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What determines the biggest increase in creatine effect
An individual with a naturally low baseline of muscle creatine will benefit the most and those with high creatine levels might not benefit that much
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How much creatine should be taken if i have never used it before?
0.3g/kg per day but spread into 4-5 doses (20g roughly) for a week, and then 3-5g per day after that.
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Example of research showing results at heavy resistance training....
Volek et al (1999) Significant improvement in strength and training capacity
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Does it enlarge muscles
Some debate as to if it does enlarge muscle or weather muscle enlargement comes from the combined effects of lean muscle which is working harder and longer than it was before using creatine. Increased water tissue content is most likely to be why.
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Can it be of benefit to high intensity endurance athletes
Some evidence suggest it can but most likely as a result of the increase in muscle buffer capacity
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Who to reference for all things creatine
Harris et al (1992)
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Benefits for non athletes?
evidence suggests that the elderly would massively benefit from creatine supplement to increase muscle mass and strength.
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Card 2

Front

What length and type of activity is it worth taking creatine for

Back

< 30 seconds high intensity

Card 3

Front

Can sports with short bursts of high intensity activity gain from creatine

Back

Preview of the front of card 3

Card 4

Front

What is muscle buffer capacity and what role does creatine play?

Back

Preview of the front of card 4

Card 5

Front

How much of creatine is stored as phosphocreatine and where is it stored?

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