PEDS200 Lecture : Creatine Monohydrate

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Documented to significantly increase strength as measured by 1rm. Naturally produced in liver & pancreas from amino acids (~1g/day) Dietary ingestion of cr occurs through red meat & fish sources. Creatine supplementation elevates both muscle cr & pcr pools, enhance atp cycling. Acute load: ingest daily dose of~20g/day, 4x/d for 5 days. 10-25% boost in resting muscle cr levels in responders. If consumed with glucose cr content within muscle may be boosted by further 10% Once loaded, maintenance dose of 3-5g/d, helps maintain cr levels. After cessation of supplementation, cr levels in muscle return to normal in ~4weeks. Most research supports 1)increase in muscle cr stores. 3)acute increases in body mass after 3-5 days of loading (not muscle hypertrophy due to protein synthesis) A few studies report increase in single sprint or 1rm after 3-5days loading. Few researchers have documented enhanced protein content leading to hypertrophy when volumes/intensities are controlled.

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