Creatine Creatine monohydratemonohydrate

P.E. MatúšP.E. Matúš

What is creatine?What is creatine?

Formed in the human body from the Formed in the human body from the amino acids (methionine, glycine and amino acids (methionine, glycine and arginine)arginine)

Average body contains 120 grams of Average body contains 120 grams of creatine (stored as creatine phosphate-An creatine (stored as creatine phosphate-An important store of energy in muscle cells) important store of energy in muscle cells)

May help generate more power output May help generate more power output during intense exercise during intense exercise

Directly related to adenosine Directly related to adenosine triphosphate triphosphate

How Does Creatine Work? How Does Creatine Work?

works to help generate energy works to help generate energy When ATP is depleted, it can be When ATP is depleted, it can be

recharged by creatine phosphate (CP)recharged by creatine phosphate (CP) CP donates a phosphate molecule to CP donates a phosphate molecule to

the ADP, making it ATP again the ADP, making it ATP again An increased pool of CP means faster An increased pool of CP means faster

and greater recharging of ATP and greater recharging of ATP This is why creatine has been so This is why creatine has been so

successful for athletes successful for athletes Other effects of creatine may be Other effects of creatine may be

increases in protein synthesis and increases in protein synthesis and increased cell hydration. increased cell hydration.

Creatine and Creatine and Neuromuscular Diseases Neuromuscular Diseases

protecting the brain from protecting the brain from various forms of neurological various forms of neurological injury and stressinjury and stress

protect the brain from protect the brain from neurotoxic agents neurotoxic agents

create larger energy reserves create larger energy reserves with consequent neuroprotection with consequent neuroprotection against stressors against stressors

may play a protective role in may play a protective role in Huntington's disease Huntington's disease

Creatine and Heart Creatine and Heart Function Function

Heart cells are dependent on Heart cells are dependent on adequate levels of ATP adequate levels of ATP

improve heart function and improve heart function and overall symptomology in overall symptomology in certain forms of heart disease certain forms of heart disease

Summary Summary Creatine is used in muscle cells to store Creatine is used in muscle cells to store

energy for sprinting and explosive exercise. energy for sprinting and explosive exercise. Athletes can increase the amount of creatine Athletes can increase the amount of creatine in muscle by taking creatine supplements. in muscle by taking creatine supplements. Although some studies report no ergogenic Although some studies report no ergogenic effect, most indicate that creatine effect, most indicate that creatine supplementation increases sprint supplementation increases sprint performance by 1-5% and work performed in performance by 1-5% and work performed in repeated sprints by up to 15%. These repeated sprints by up to 15%. These ergogenic effects appear to be related to the ergogenic effects appear to be related to the extent of uptake of creatine into muscle. extent of uptake of creatine into muscle. Creatine supplementation for a month or two Creatine supplementation for a month or two during training has been reported to promote during training has been reported to promote further gains in sprint performance (5-8%), further gains in sprint performance (5-8%), as well as gains in strength (5-15%) and lean as well as gains in strength (5-15%) and lean body mass (1-3%). The only known side effect body mass (1-3%). The only known side effect is increased body weight. More research is is increased body weight. More research is needed on individual differences in the needed on individual differences in the response to creatine, periodic or cyclical use response to creatine, periodic or cyclical use of creatine, side effects, and long-term of creatine, side effects, and long-term effects on endurance.effects on endurance.

Thank you for your Thank you for your attentionattention ReferencesReferences

Almada, A., Kreider, R., Ferreira, M., Wilson, M., Grindstaff, P., Plisk, S. Almada, A., Kreider, R., Ferreira, M., Wilson, M., Grindstaff, P., Plisk, S. et al. (1997). Effects of calcium-HMB supplementation with or without et al. (1997). Effects of calcium-HMB supplementation with or without creatine during training on strength and sprint capacity. FASEB creatine during training on strength and sprint capacity. FASEB Journal, 11, A374. (Abstract) Journal, 11, A374. (Abstract)

Almada, A., Mitchell, T., Earnest, C. (1996). Impact of chronic creatine Almada, A., Mitchell, T., Earnest, C. (1996). Impact of chronic creatine supplementation on serum enzyme concentrations. FASEB Journal, 10, supplementation on serum enzyme concentrations. FASEB Journal, 10, A4567. (Abstract)A4567. (Abstract)

Balsom, P., Ekblom, B., Sjodin, B., Hultman, E. (1993a). Creatine Balsom, P., Ekblom, B., Sjodin, B., Hultman, E. (1993a). Creatine supplementation and dynamic high-intensity intermittent exercise. supplementation and dynamic high-intensity intermittent exercise. Scandinavian Journal of Medicine and Science in Sports, 3, 143-149.Scandinavian Journal of Medicine and Science in Sports, 3, 143-149.

Balsom, P., Harridge, S., Soderlund, K., Sjodin, B., Ekblom, B. (1993b) Balsom, P., Harridge, S., Soderlund, K., Sjodin, B., Ekblom, B. (1993b) Creatine supplementation per se does not enhance endurance exercise Creatine supplementation per se does not enhance endurance exercise performance. Acta Physiologica Scandinavica, 149, 521-523.performance. Acta Physiologica Scandinavica, 149, 521-523.

Balsom, P., Soderlund, K., & Ekblom, B. (1994). Creatine in humans Balsom, P., Soderlund, K., & Ekblom, B. (1994). Creatine in humans with special references to creatine supplementation. Sports Medicine, with special references to creatine supplementation. Sports Medicine, 18, 268-280.18, 268-280.

Balsom, P., Soderlund, K., Sjodin, B., Ekblom, B. (1995). Skeletal Balsom, P., Soderlund, K., Sjodin, B., Ekblom, B. (1995). Skeletal muscle metabolism during short duration high-intensity exercise: muscle metabolism during short duration high-intensity exercise: influence of creatine supplementation. Acta Physiologica Scandinavica, influence of creatine supplementation. Acta Physiologica Scandinavica, 1154, 303-310.1154, 303-310.

Barnett, C., Hinds, M., Jenkins, D. (1996). Effects of oral creatine Barnett, C., Hinds, M., Jenkins, D. (1996). Effects of oral creatine supplementation on multiple sprint cycle performance. Australian supplementation on multiple sprint cycle performance. Australian Journal of Science and Medicine in Sports, 28, 35-39.Journal of Science and Medicine in Sports, 28, 35-39.

Becque, B., Lochmann, J., Melrose, D. (1997). Effect of creatine Becque, B., Lochmann, J., Melrose, D. (1997). Effect of creatine supplementation during strength training on 1 RM and body supplementation during strength training on 1 RM and body composition. Medicine & Science in Sports & Exercise, 29, S146. composition. Medicine & Science in Sports & Exercise, 29, S146. (Abstract)(Abstract)

Birch, R., Noble, D., Greenhaff, P. (1994). The influence of dietary Birch, R., Noble, D., Greenhaff, P. (1994). The influence of dietary creatine supplementation on performance during repeated bouts of creatine supplementation on performance during repeated bouts of maximal isokinetic cycling in man. European Journal of Applied maximal isokinetic cycling in man. European Journal of Applied Physiology, 69, 268-270.Physiology, 69, 268-270.

VocabularyVocabulary

Deplete - vyprázdnitDeplete - vyprázdnit Increase - růst, nárůstIncrease - růst, nárůst Recharge - naplnitRecharge - naplnit Performance – vykonáníPerformance – vykonání Consequent – vyplývajícíConsequent – vyplývající