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CREATINE

CREATINE. Shawn Alonto • Curtis Britnell • Vince Lucente • Scott Ruston. WHAT IS IT?. A nitrogenous organic acid Found in animal products such red meat and fish Supplements First fuel source for ATP during exercise Used in the first 15 seconds of ATP production.

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CREATINE

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  1. CREATINE Shawn Alonto • Curtis Britnell • Vince Lucente • Scott Ruston

  2. WHAT IS IT? • A nitrogenous organic acid • Found in animal products such red meat and fish • Supplements • First fuel source for ATP during exercise • Used in the first 15 seconds of ATP production Kemper, K. (1999, November 4). Creatine. In The Longwood Herbal Task Force. Retrieved April 8, 2012, from http://www.longwoodherbal.org/creatine/creatine.pdf Brink, W. (n.d.). Creatine's usage in Sports, Health, and Anti Aging. In The Creatine Report. Retrieved April 8, 2012, from http://www.fitnessatlantic.com/pdf/creatinereport_branded.pdf

  3. PHYSIOLOGY How Does it work?

  4. PHYSIOLOGY How the body synthesizes Creatine Arginine, glycine form guanidoacetic acid in kidneys Methylatedin the liver, forming creatine Transported through blood to muscles Concentrated in muscles as creatine phosphate Kemper, K. (1999, November 4). Creatine. In The Longwood Herbal Task Force. Retrieved April 8, 2012, from http://www.longwoodherbal.org/creatine/creatine.pdf Brink, W. (n.d.). Creatine's usage in Sports, Health, and Anti Aging. In The Creatine Report. Retrieved April 8, 2012, from http://www.fitnessatlantic.com/pdf/creatinereport_branded.pdf

  5. PHYSIOLOGY ATP-CP • ATP loses phosphate molecule • ADP is formed • ADP accepts donated phosphate molecule from CP • ATP is once again formed for energy use Kemper, K. (1999, November 4). Creatine. In The Longwood Herbal Task Force. Retrieved April 8, 2012, from http://www.longwoodherbal.org/creatine/creatine.pdf Brink, W. (n.d.). Creatine's usage in Sports, Health, and Anti Aging. In The Creatine Report. Retrieved April 8, 2012, from http://www.fitnessatlantic.com/pdf/creatinereport_branded.pdf

  6. PHYSIOLOGY Human Body & Creatine • Adult body pool approximately 120-140g • 95% stored in muscles • Can also be found in the liver, kidneys, sperm, eyes, and nerves Kemper, K. (1999, November 4). Creatine. In The Longwood Herbal Task Force. Retrieved April 8, 2012, from http://www.longwoodherbal.org/creatine/creatine.pdf Brink, W. (n.d.). Creatine's usage in Sports, Health, and Anti Aging. In The Creatine Report. Retrieved April 8, 2012, from http://www.fitnessatlantic.com/pdf/creatinereport_branded.pdf

  7. PHYSIOLOGY Theory behind Creatine • Increased CP = faster ATP production • Decreased recovery time • High ATP levels = increased force of muscle contractions • Increased strength and muscle size • CP buffers intracellular hydrogen ions • -lactate production • -muscle fatigue during exercise Kemper, K. (1999, November 4). Creatine. In The Longwood Herbal Task Force. Retrieved April 8, 2012, from http://www.longwoodherbal.org/creatine/creatine.pdf Brink, W. (n.d.). Creatine's usage in Sports, Health, and Anti Aging. In The Creatine Report. Retrieved April 8, 2012, from http://www.fitnessatlantic.com/pdf/creatinereport_branded.pdf

  8. TARGET MARKET • Athletes (high intensity, short bouts) • Weightlifters • Bodybuilders http://chua2.fiu.edu/faculty/kalmand/HUN6248/ppp/MSSE%20Efx%20of%20creatine%20on%20body%20comp%20strength%20and%20sprint%20perform%20CLASSIC%20Kreider%20-Almada%201998.pdf

  9. POTENTIAL EFFICACY Effects of creatine supplementation on performance and training adaptations • ~300 studies evaluating ergogenic value of creatine supplementation’ ~70% report statistically significant results. • Short term creatine supplementation: increased total creatine content by 10-30% and phosphocreatine stores by 10-40%. • Creatine supplementation during training: • ↑ strength ↑ fat free mass ↑ performance high intensity exercise • No studies report an ergolytic effect. Kreider, R. B. (2003). Effects of creatine supplementation on performance and training adaptations. Molecular and Cellular Biochemistry, 244, 89-94. Retrieved April 7, 2012

  10. POTENTIAL EFFICACY Performance and muscle fiber adaptations to creatine supplementation and heavy resistance training • Methods • 19 healthy resistance-trained men with no prior creatine usage • 12 week study: combined effects of creatine supplementation and resistance exercise • Double-blind trial: creatine group & placebo group • 25g creatine monohydrate / day: 5 dosages every 2-3 hours Volek, J. S., Duncan, N. D., Mazzetti, S. A., Staron, R. S., Putukian, M., Gomez, A. L., & Pearson, D. R. (1999). Performance and muscle fiber adaptations to creatine supplementation and heavy resistance training. Official Journal of the American College of Sports Medicine, 31(8), 1147-1156. Retrieved April 7, 2012

  11. POTENTIAL EFFICACY Results Volek, J. S., Duncan, N. D., Mazzetti, S. A., Staron, R. S., Putukian, M., Gomez, A. L., & Pearson, D. R. (1999). Performance and muscle fiber adaptations to creatine supplementation and heavy resistance training. Official Journal of the American College of Sports Medicine, 31(8), 1147-1156. Retrieved April 7, 2012

  12. POTENTIAL EFFICACY Results Volek, J. S., Duncan, N. D., Mazzetti, S. A., Staron, R. S., Putukian, M., Gomez, A. L., & Pearson, D. R. (1999). Performance and muscle fiber adaptations to creatine supplementation and heavy resistance training. Official Journal of the American College of Sports Medicine, 31(8), 1147-1156. Retrieved April 7, 2012

  13. SUGGESTED DOSAGE • Loading phase ~≥20g/day • Maintenance phase ~≤5g/day http://chua2.fiu.edu/faculty/kalmand/HUN6248/ppp/MSSE%20Efx%20of%20creatine%20on%20body%20comp%20strength%20and%20sprint%20perform%20CLASSIC%20Kreider%20-Almada%201998.pdf

  14. POTENTIAL SIDE EFFECTS • Results show that no reports of gastrointestinal distress and/or medical problems/symptoms. • No evidence found of muscular cramping during resistance/agility training sessions or during performance trials. • http://chua2.fiu.edu/faculty/kalmand/HUN6248/ppp/MSSE%20Efx%20of%20creatine%20on%20body%20comp%20strength%20and%20sprint%20perform%20CLASSIC%20Kreider%20-Almada%201998.pdf

  15. SAMPLE PRODUCTS Supplements Canada. (2012). 2011 Supplement Awards. Retrieved April 6, 2012, from Supplements Canada: http://www.supplementscanada.com/ratings.htm

  16. CONCLUSION • Creatine is a nitrogenous organic acid commonly associated with high intensity activity and anaerobic fuel use. • The majority of studies focusing on ergogenic value of creatine supplementation yield statistically significant results. • With a suggested dosage of 20g/day and proper supplementation protocol, research has shown that no side effects other than weight gain have originated from creatine supplementation. Kemper, K. (1999, November 4). Creatine. In The Longwood Herbal Task Force. Retrieved April 8, 2012, from http://www.longwoodherbal.org/creatine/creatine.pdf Brink, W. (n.d.). Creatine's usage in Sports, Health, and Anti Aging. In The Creatine Report. Retrieved April 8, 2012, from http://www.fitnessatlantic.com/pdf/creatinereport_branded.pdf Kreider, R. B. (2003). Effects of creatine supplementation on performance and training adaptations. Molecular and Cellular Biochemistry, 244, 89-94. Retrieved April 7, 2012 Volek, J. S., Duncan, N. D., Mazzetti, S. A., Staron, R. S., Putukian, M., Gomez, A. L., & Pearson, D. R. (1999). Performance and muscle fiber adaptations to creatine supplementation and heavy resistance training. Official Journal of the American College of Sports Medicine, 31(8), 1147-1156. Retrieved April 7, 2012

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