chapter 4

1. chapter4 Protein and Exercise Creatine Supplement or Necessary Vitamin? Author name here for Edited books

2. Keep This in Mind

3. Creatine Linked to Glycolysis and Cellular Respiration

4. MtCK Linked to Oxidative Phosphorylation

5. Creatine is synthesized in the body from the amino acids arginine and glycine, with a final transmethylation step involving methionine. • Several studies have suggested an upper limit for total Cr store in human muscle of 150 mmol kg -1 dry muscle, although 180 mmol, has been observed after supplementation with exercise • Creatine supplementation (e.g. 20 g/day 5 days) has been reported to increase muscle TC and PC typically by 15–40% • For each kg uncooked red meat, you can expect to find 4.5 g creatine. At the grocery store, 1 kg translates to about 2.2 lbs. red meat.

6. Livestrong • Pork 5g/kg • Beef 4.5 g/kg • Herring 6.5-10 g/kg • Salmon 4.5 g/kg • Tuna 4 g/kg

7. manufacturing begins in the kidneys via glycine and arginine to create GAA (Guanidinoacetic Acid), which in turn is carried to liver to convert it into creatine. This creatine is then transported to the body tissues, especially skeletal muscle. About 95% of the body’s creatine is in skeletal muscle and rest in brain, heart, and hair cells.

8. Creatine Synthesis

9. In 2004 the European Food Safety Authority (EFSA) published a record which stated that oral long-term intake of 3g pure creatine per day is risk-free • .3 g/kg

13. Creatine Lowers Blood Lactate During Cycling

14. Questions?