Creatine monohydrate P.E. Matúš

What is creatine? Formed in the human body from the amino acids (methionine, glycine and arginine) 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) 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 May help generate more power output during intense exercise Directly related to adenosine triphosphate Directly related to adenosine triphosphate

How Does Creatine Work? works to help generate energy works to help generate energy When ATP is depleted, it can be recharged by creatine phosphate (CP) When ATP is depleted, it can be recharged by creatine phosphate (CP) CP donates a phosphate molecule to the ADP, making it ATP again CP donates a phosphate molecule to the ADP, making it ATP again An increased pool of CP means faster and greater recharging of ATP An increased pool of CP means faster and greater recharging of ATP This is why creatine has been so successful for athletes This is why creatine has been so successful for athletes Other effects of creatine may be increases in protein synthesis and increased cell hydration. Other effects of creatine may be increases in protein synthesis and increased cell hydration.

Creatine and Neuromuscular Diseases protecting the brain from various forms of neurological injury and stress protecting the brain from various forms of neurological injury and stress protect the brain from neurotoxic agents protect the brain from neurotoxic agents create larger energy reserves with consequent neuroprotection against stressors create larger energy reserves with consequent neuroprotection against stressors may play a protective role in Huntington's disease may play a protective role in Huntington's disease

Creatine and Heart Function Heart cells are dependent on adequate levels of ATP Heart cells are dependent on adequate levels of ATP improve heart function and overall symptomology in certain forms of heart disease improve heart function and overall symptomology in certain forms of heart disease

Summary 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 1- 5% 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. 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 1- 5% 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 References References 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., 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) 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, 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, 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, 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, Balsom, P., Soderlund, K., & Ekblom, B. (1994). Creatine in humans with special references to creatine supplementation. Sports Medicine, 18, Balsom, P., Soderlund, K., & Ekblom, B. (1994). Creatine in humans with special references to creatine supplementation. Sports Medicine, 18, 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, 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, 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, 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, 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) 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, 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,

Vocabulary Deplete - vyprázdnit Deplete - vyprázdnit Increase - růst, nárůst Increase - růst, nárůst Recharge - naplnit Recharge - naplnit Performance – vykonání Performance – vykonání Consequent – vyplývající Consequent – vyplývající