Back to notes
How is creatine capable of aiding in high-intensity short-term energy mechanisms?
Press to flip
Creatine helps regenerate ATP from ADP using creatine phosphate and enzyme creatine kinase, specifically in the creatine phosphate energy system.
Can non-creatine sources alone sustain optimal muscle creatine levels for performance enhancement?
No, non-dietary sources often require supplementation to achieve optimal levels for muscle performance enhancement.
What compound is creatine comparable to, and what is it composed of?
Creatine is a nitrogen-containing compound similar to protein, composed of three amino acids: Arginine, Glycine, and Methionine.
Which exercises are most likely to benefit from creatine supplementation?
High-intensity exercises like weightlifting and sprinting benefit most from creatine supplementation.
What is the recommended daily dosage of creatine to maintain elevated muscle creatine levels after loading?
After the loading phase, the recommended daily dosage of creatine is 5 grams per day.
What energy systems are not primarily supported by creatine?
Creatine is not the primary energy source for glycolysis (anaerobic) and oxidative phosphorylation.
How does the body naturally synthesize creatine?
The liver and kidneys can generate creatine from the amino acids arginine, glycine, and methionine.
Compare the creatine intake from diet between meat-eaters and non-meat-eaters.
Meat-eaters consume about 1-2 grams/day, whereas non-meat eaters have negligible intake from food.
Why might vegetarians and vegans have negligible amounts of creatine from dietary sources?
Creatine is primarily found in animal products like meat and fish, which vegetarians and vegans do not consume.
What are some common, minor side effects of creatine supplementation?
Common side effects include weight gain, possible muscle cramps, nausea, and upset stomach.
Describe the creatine loading phase.
The creatine loading phase involves taking 20 grams of creatine per day for 5-7 days.
How does creatine supplementation affect athletic performance?
It increases workload capacity during high-intensity exercise and improves muscle mass, strength, and athletic performance over time.
What is the main storage form of creatine in the muscles?
Creatine is stored in the muscles as creatine and creatine phosphate (phosphocreatine).
What comprehensive health product was suggested to accompany creatine supplementation?
AG-1 by Athletic Greens, which contains 75 whole food-sourced ingredients, vitamins, minerals, superfoods, adaptogens, and probiotics.
Explain the relationship between creatine supplementation and creatinine levels.
Supplementation can increase creatinine levels, but studies have not shown significant long-term adverse effects on kidney health.
Previous
Next