By: Timmy Phomsouvanh

 What is it?  History  What does it do?  Sources  Precautions and side effects  Suggested Intake  Food Chart  Conclusion

 Creatine is a natural substance that turns into creatine phosphate in the body  Creatine phosphate helps make a substance called adenosine triphosphate (ATP)  ATP provides the energy for muscle contractions

 Discovered in 1832 by French scientist Michel Eugene Chevreul  Kreas: flesh  Meat extract was the only source over the next century  Became a popular sport supplement in the 90’s  Estimated that Americans spend roughly $14M a year

 Produce energy rapidly  Increase lean muscle mass  Improve strength  Improve athletic performance

 Sprint exercise  Resistance training

 Weight gain  Diarrhea  Dizziness  Upset stomach  Muscle cramping  Kidney damage

 0.3g/kg (5-7 days)  0.03g/kg  3-5g a day

 Creatine is a natural substance that turns into creatine phosphate in the body  Helps improve athletic performance  Foods and supplementation  Side effects  Suggested intake Questions ?

 DEVRIES, M. C., & PHILLIPS, S. M. (2014). Creatine Supplementation during Resistance Training in Older Adults--A Meta-analysis. Medicine & Science In Sports & Exercise, 46(6),  McArdle, W., & Katch, F. (2012). Nurtitional Ergonic Aids Evaluated. In Sports and exercise nutrition (4th ed., pp ). Philadelphia: Wolters Kluwer/Lippincott Williams & Wilkins Health.  Aguiar, A., Januário, R., Junior, R., Gerage, A., Pina, F., Nascimento, M., &... Cyrino, E. (2013). Long-term creatine supplementation improves muscular performance during resistance training in older women. European Journal Of Applied Physiology, 113(4),  Deminice, R., Troncon Rosa, F., Silveira Franco, G., Afonso Jordao, A., & de Freitas, E. (2013). Effects of creatine supplementation on oxidative stress and inflammatory markers after repeated-sprint exercise in humans. Nutrition, 29(9),  Williams, M., Anderson, D., & Rawson, E. (1999). Protein: The Tissue Builer. In Nutrition for health, fitness, & sport (10th ed., pp ). Boston, Mass.: WCB/McGraw-Hill.  Food High in Creatine. (n.d.). Retrieved September 29, 2014, from

 Facts about Creatine Monohydrate. (n.d.). Retrieved September 30, 2014, from  Veggi, K. T., Machado, M., Koch, A. J., Santana, S. C., Oliveira, S. S., & Stec, M. J. (2013). Oral Creatine Supplementation Augments the Repeated Bout Effect. International Journal Of Sport Nutrition & Exercise Metabolism, 23(4),  Kiefer, D. (2014, September 22). Creatine Supplements: Usage and Side Effects. Retrieved September 30, 2014, from  Jenkins, M. (n.d.). Creatine Supplementation in Athletes: Review. Retrieved October 1, 2014, from  McArdle, W., & Katch, F. (1999). Sports & exercise nutrition. Philadelphia: Williams & Wilkins.  Mahan, L. (2008). Nutrition for Exercise and Sports Performance. In Krause's food & nutrition therapy (12th ed., pp ). St. Louis, Mo.: Saunders/Elsevier.  Dbarvinok, Edozp, Frank, K., & Insamity. (2011, January 1). Creatine. Retrieved from  Ehrlich, S. (2013, May 7). Creatine. Retrieved from  Uncategorized. (n.d.). Retrieved October 1, 2014, from  McArdle, W., & Katch, F. (2010). Nutrition and Pharmacologic Aids to Performance. In Exercise physiology: Nutrition, energy, and human performance (7th ed., pp ). Baltimore, MD: Lippincott Williams & Wilkins.