Creatine Supplementation By: Timmy Phomsouvanh

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

Overview

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?

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

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

What does it do?

Sprint exercise Resistance training

Studies

Creatine Sources

Weight gain Diarrhea Dizziness Upset stomach Muscle cramping Kidney damage

Precautions

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

Suggested Intake

Food Chart

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 ?

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

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