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 ID: 152927
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Slide1
Creatine Supplementation
By: Timmy
PhomsouvanhSlide2
What is it?
History
What does it do?SourcesPrecautions and side effects Suggested IntakeFood ChartConclusion
OverviewSlide3
Creatine is a natural substance that turns into creatine
phosphate in the
bodyCreatine phosphate helps make a substance called adenosine triphosphate (ATP)ATP provides the energy for muscle contractions
What is it?Slide4
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’sEstimated that Americans spend roughly $14M a year
HistorySlide5
Produce energy rapidly Increase lean muscle mass
Improve strength
Improve athletic performance What does it do?Slide6
Sprint exerciseResistance training
Studies Slide7
Creatine Sources Slide8
Weight gainDiarrheaDizziness
Upset stomach
Muscle crampingKidney damagePrecautions Slide9
0.3g/kg (5-7 days)0.03g/kg
3-5g a day
Suggested IntakeSlide10
Food Chart Slide11
Creatine is a natural substance that turns into creatine
phosphate in the
bodyHelps improve athletic performanceFoods and supplementation Side effectsSuggested intake
Conclusion
Questions ?Slide12
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/
ReferencesSlide13
Facts about
Creatine
Monohydrate. (n.d.). Retrieved September 30, 2014, from http://www.nutrabio.com/News/newVeggi, 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