Transcript creatine monohydrate

Creatine monohydrate
P.E. Matúš
What is creatine?
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Formed in the human body from the amino
acids (methionine, glycine and arginine)
Average body contains 120 grams of creatine
(stored as creatine phosphate-An important
store of energy in muscle cells)
May help generate more power output during
intense exercise
Directly related to adenosine triphosphate
How Does Creatine Work?
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works to help generate energy
When ATP is depleted, it can be recharged by
creatine phosphate (CP)
CP donates a phosphate molecule to the ADP,
making it ATP again
An increased pool of CP means faster and
greater recharging of ATP
This is why creatine has been so successful for
athletes
Other effects of creatine may be increases in
protein synthesis and increased cell hydration.
Creatine and Neuromuscular
Diseases
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protecting the brain from various forms of
neurological injury and stress
protect the brain from neurotoxic agents
create larger energy reserves with
consequent neuroprotection against
stressors
may play a protective role in Huntington's
disease
Creatine and Heart Function
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Heart cells are dependent on adequate
levels of ATP
improve heart function and overall
symptomology in certain forms of
heart disease
Summary
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Creatine is used in muscle cells to store energy for
sprinting and explosive exercise. Athletes can
increase the amount of creatine in muscle by taking
creatine supplements. Although some studies report
no ergogenic effect, most indicate that creatine
supplementation increases sprint performance by 15% and work performed in repeated sprints by up to
15%. These ergogenic effects appear to be related to
the extent of uptake of creatine into muscle.
Creatine supplementation for a month or two during
training has been reported to promote further gains
in sprint performance (5-8%), as well as gains in
strength (5-15%) and lean body mass (1-3%). The
only known side effect is increased body weight.
More research is needed on individual differences in
the response to creatine, periodic or cyclical use of
creatine, side effects, and long-term effects on
endurance.
Thank you for your attention
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References
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Almada, A., Kreider, R., Ferreira, M., Wilson, M., Grindstaff, P., Plisk, S. et al. (1997).
Effects of calcium-HMB supplementation with or without creatine during training on
strength and sprint capacity. FASEB Journal, 11, A374. (Abstract)
Almada, A., Mitchell, T., Earnest, C. (1996). Impact of chronic creatine supplementation
on serum enzyme concentrations. FASEB Journal, 10, A4567. (Abstract)
Balsom, P., Ekblom, B., Sjodin, B., Hultman, E. (1993a). Creatine supplementation and
dynamic high-intensity intermittent exercise. Scandinavian Journal of Medicine and
Science in Sports, 3, 143-149.
Balsom, P., Harridge, S., Soderlund, K., Sjodin, B., Ekblom, B. (1993b) Creatine
supplementation per se does not enhance endurance exercise performance. Acta
Physiologica Scandinavica, 149, 521-523.
Balsom, P., Soderlund, K., & Ekblom, B. (1994). Creatine in humans with special
references to creatine supplementation. Sports Medicine, 18, 268-280.
Balsom, P., Soderlund, K., Sjodin, B., Ekblom, B. (1995). Skeletal muscle metabolism
during short duration high-intensity exercise: influence of creatine supplementation. Acta
Physiologica Scandinavica, 1154, 303-310.
Barnett, C., Hinds, M., Jenkins, D. (1996). Effects of oral creatine supplementation on
multiple sprint cycle performance. Australian Journal of Science and Medicine in Sports,
28, 35-39.
Becque, B., Lochmann, J., Melrose, D. (1997). Effect of creatine supplementation during
strength training on 1 RM and body composition. Medicine & Science in Sports &
Exercise, 29, S146. (Abstract)
Birch, R., Noble, D., Greenhaff, P. (1994). The influence of dietary creatine
supplementation on performance during repeated bouts of maximal isokinetic cycling in
man. European Journal of Applied Physiology, 69, 268-270.
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Vocabulary
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Deplete - vyprázdnit
Increase - růst, nárůst
Recharge - naplnit
Performance – vykonání
Consequent – vyplývající