By: Timmy Phomsouvanh. What is it? History What does it do? Sources Precautions and side...
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Transcript of By: Timmy Phomsouvanh. What is it? History What does it do? Sources Precautions and side...
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Creatine Supplementation By: Timmy Phomsouvanh
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What is it? History What does it do? Sources Precautions and side effects Suggested Intake Food Chart Conclusion
Overview
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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
What is it?
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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
History
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Produce energy rapidly Increase lean muscle mass Improve strength Improve athletic performance
What does it do?
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Sprint exercise Resistance training
Studies
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Creatine Sources
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Weight gain Diarrhea Dizziness Upset stomach Muscle cramping Kidney damage
Precautions
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0.3g/kg (5-7 days) 0.03g/kg 3-5g a day
Suggested Intake
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Food Chart
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Creatine is a natural substance that turns into creatine phosphate in the body
Helps improve athletic performance Foods and supplementation Side effects Suggested intake
Conclusion
Questions ?
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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), 1194-1203.
McArdle, W., & Katch, F. (2012). Nurtitional Ergonic Aids Evaluated. In Sports and exercise nutrition (4th ed., pp. 408-411). 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), 987-996.
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), 1127-1132.
Williams, M., Anderson, D., & Rawson, E. (1999). Protein: The Tissue Builer. In Nutrition for health, fitness, & sport (10th ed., pp. 241-243). Boston, Mass.: WCB/McGraw-Hill.
Food High in Creatine. (n.d.). Retrieved September 29, 2014, from http://creatinehq.com/foods-high-in-creatine/
References
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Facts about Creatine Monohydrate. (n.d.). Retrieved September 30, 2014, from http://www.nutrabio.com/News/new
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), 378-387.
Kiefer, D. (2014, September 22). Creatine Supplements: Usage and Side Effects. Retrieved September 30, 2014, from http://www.webmd.com/men/creatine?page=2s_creatine_facts.htm
Jenkins, M. (n.d.). Creatine Supplementation in Athletes: Review. Retrieved October 1, 2014, from http://www.rice.edu/~jenky/sports/creatine.html
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. 587-588). St. Louis, Mo.: Saunders/Elsevier. Dbarvinok, Edozp, Frank, K., & Insamity. (2011, January 1). Creatine. Retrieved from
http://examine.com/supplements/Creatine/ Ehrlich, S. (2013, May 7). Creatine. Retrieved from
http://umm.edu/health/medical/altmed/supplement/creatine Uncategorized. (n.d.). Retrieved October 1, 2014, from
http://creaturecreatine.wordpress.com/category/uncategorized/ McArdle, W., & Katch, F. (2010). Nutrition and Pharmacologic Aids to Performance. In Exercise
physiology: Nutrition, energy, and human performance (7th ed., pp. 118-121). Baltimore, MD: Lippincott Williams & Wilkins.
References