Lecture Notes: Creatine and Exercise Physiology

Presenter

• Dr. Steven Cornish
  • Associate Professor, Faculty of Kinesiology and Recreation Management, University of Manitoba
  • Background in exercise and nutritional interventions for healthy aging
  • Research on sarcopenia, inflammatory markers, metabolic syndrome
  • Focus on myokines and creatine

Key Topics

Research Focus

• Myokines: Proteins released from muscle affecting other tissues
• Creatine: Extensive research on performance enhancement and anti-inflammatory potential
  • Master's thesis on creatine in ice hockey players
  • Studies on creatine's role in performance and osteoarthritis

Creatine in Supplements

• Study Design
  • 3 supplement groups: Whey Protein, Whey Protein + Creatine, All Three (Whey, Creatine, CLA)
  • Performance enhancement observed, with a significant effect on strength and lean mass gains
• Synergistic Effects
  • Combination of creatine and whey protein shows a greater effect than whey alone
  • Possible underlying synergistic mechanisms

Creatine's Role in Muscle Physiology

• Muscle Fiber Types
  • Type 1: Slow oxidative, endurance-related
  • Type 2: Fast twitch, explosive, benefiting from creatine
• Creatine Composition
  • Composed of three amino acids: Arginine, Glycine, Methionine
  • Produced endogenously and consumed through food (e.g., meat, especially red meat and herring)

Energy Systems

• Phosphagen Energy System
  • Creatine aids ATP replenishment during high-intensity, short-duration activities (e.g., sprints)
• Research Findings
  • Creatine enhances performance in short burst activities
  • Lean mass and strength gains observed in meta-analyses

Health Benefits and Considerations

• Sarcopenia in Aging
  • Creatine delays muscle mass loss when combined with resistance training
  • Benefits daily living activities for older adults
• Anti-Inflammatory Potential
  • Study indicated reduced inflammatory response post-exercise with creatine supplementation

Creatine Supplementation

• Carbohydrate Interaction
  • Carbs with creatine enhance uptake into muscles
• Caffeine Interaction
  • Possible negation of effects when taken together
• Supplement Certification
  • Check for Natural Health Product Number (Health Canada)

Usage Guidelines

• Loading and Maintenance Phases
  • Loading: 20g/day (5g doses) for 5-7 days
  • Maintenance: 3-5g/day
• Timing and Dosage
  • Timing does not affect efficacy
  • Long-term use considered safe for most, except those with kidney disease
• Kidney Disease Caution
  • Potentially accelerates disease process in pre-existing conditions (animal study)

Conclusion

• Creatine is well-researched for performance and health benefits
• Safety largely confirmed, with exceptions for specific health conditions
• Important to consider product authenticity and interactions with other substances

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This lecture covered creatine's extensive research in exercise physiology, its role in muscle performance, and its health benefits, particularly in older adults. Dr. Cornish provided detailed insights into supplement usage and considerations necessary for safe consumption.