10.30.13 kin110 class notes- Creatine found in meat products. Can also be synthesized yourself with your own enzymeso More creatine in muscle for people who eat meat compared to vegetarianso Something about diet- General public confused…o CP – creatine phosphateo Short term energy sourceo Creatinine Waste product Not the same thing as creatine Found in urine- Why supplement with creatine?o Creatine creatine phosphateo Higher levels of creatine phosphate, advantage for higher intensity exercise- Creatine and performanceo 8 fit men, double blind (placebo), 30 g creatine/day for 6 dayso cycling at max intensity for 6 sec with 30 sec rest. Repeat 10 times- pedaling rate vs. number of cycling boutso placebo people didn’t do as wello creatine improved performanceo needed to do several trials to see improvement- new study:o 5 men, 4 women; untrainedo 1. Continuous cyclingo 2. 30 sec cycling: 60 sec resto 3. 20 sec cycling: 40 sec resto 4. 10 sec cycling: 20 seconds resto what kind of exercise maximizes effects of creatine?o How long do you have to recover?- Continuous cycling didn’t work, 10/20 trial worked the besto Most benefit- Why is creatine useful for intermittent exercise?- Exercise-rest-exercise-rest-etc- Increase capacity to rebuild creatine phosphate in rest periods- Creatineo Mitochondria - you make ATP Leaves mitochondria Migrates to muscle Inefficient system (somewhat)o Used in muscle contractiono CRPCr Immediate use- Conclusion so faro Cr supplementation increases total creatine in the muscle (most of it isstored there – 95%o Bigger increase if start lower (women benefit more)o Cr can enhance exercise performance (esp. intermittent, high intensityexercise)o Most effective when- Other useso Maybe postive effect on mental performance – alzheimers, dementiao Possible that creatine helps muscle wasting ALS MS Cancer- How to write a paper in 9 minuteso Topic: Deer antler spray, muscle growth, does it cause growth & is it safe?o Intro: What is it? How does it work? Popularity? How many people use it? How much money gets spent on it?o Last sentence: Concentrate on answer to first questiono Body of paper: What is it How does it worko Conclusions:- BODY MASS TENDS TO INCREASE WITH CREATINE USE. o Probably muscle proteino Do size and strength occur because creatine allos harder training?- Side effectso Concern about dehydration and kidney failureo Several incidents with athletes in which Cr was blamed for injuries- Side effects of creatine use in adults seem
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