The Affects of Creatine Supplements

By: Tamara Gilchrist

Objective

Discussing what Creatine Phosphate is

Explaining who consumes Creatine Supplements

Depicting the changes in Cr P concentration levels

Explaining what Creatine Supplement results in

Summary

Cr CrP

What is Creatine Phosphate (Cr P) ? An anaerobic energy system that our body

uses to generate energy in our muscles

Used when enduring intensive activity

Creatine Supplements while doing intensive exercise can increase your energy levels

Increase your endurance in not fatiguing

Force

Energy

Who are active in taking Creatine Supplements?

Athletes

more prone in doing anaerobic activities.

Professionals

Amateurs

The Changes

Starts with 2g/day produced in our body

When CrP is consumed, it amounts up to 20 g/day

Loading must be followed by 1 to 10 g/day for weeks

1 Week 12 Weeks

Inc

re

as

e i

n 1

RM

Be

nc

h P

re

ss

(k

g)

0

2

4

6

8

10

12

14

16

18

20

22

24

26

PlaceboCreatine

*

Testing the outcome from Creatine Supplementing…

a double-blind study…

Subjects consuming Cr P Capsules

Subjects consuming the Placebo Capsules

Conclusions

Cr P produces improvements

Increasing the intake of Cr P while intensively exercising shows that athlete’s endurance increases by 22%

If someone wanted to train for a weight lifting contest, Creatine Supplementing would be very beneficial

More Reps Greater Training Stimulus Strength Gain

References

Koshy, K., & Griswold, E. (1999). Interstitial nephritis in a patient taking creatine. The New England Journal of medicine. Retrieved from http://www.nejm.org/doi/full/10.1056/NEJM199903113401017

Poortmans, J., & Rrancaux, M. (2000). Adverse effects of creatine supplements. The Official Journal of the American College of Sports Medicine. Retrieved from http://link.springer.com/article/10.2165/00007256-200030030-00002.

Volek, J. S., Duncan, N. D., Mazzetti, S. A., Staron, R. S., Putukian, M., Gomez, A. L., Pearson, D. R., & Fink, W. J. ( 1999) Retrieved from Medicine & Science in Sports & Exercise, Vol. 31, No. 8, pp. 1147-1156

Exercise Physiology: Theory and Application to Fitness and Performance. Powers & Howley, 8th Edition, McGraw-Hill, 2012.