Kinesiology 3339A/B Lecture 21: Protein- Part 5
22 Oct 2018
School
Department
Course
Professor
Diagram (Gastrocnemius PCr/ATP)
• looking at PCr in gastrocnemius (important in running and jumping)
• supplement with creatine and see a large (14%) increase in amount of PCR
following creatine supplementation
Diagram (Creatine Kinase ATP Production Rate)
• 30 seconds of isometric exercise over 15 mins
• measuring ability to form ATP from CK reaction
• higher in creatine group in 2 sec and 8 sec
• if creatine supplement have huge advantage in first few seconds but after 8
seconds it isn’t important
• this is important in intense exercise
Diagram
• amount of PCR in muscle
• 50 min of recovery
• looking at recovery
• PCR is dropped during exercise so now looking at recovery
• PCR recover quickly over first minute and after this the value seems to be the
same
• There is a higher level of PCR attainted in creatine loaded group
• Ability to recovery PCR (during exercise split PCR) happens faster if you have
creatine loaded
➢ Can exert more force by generating more ATP during exercise and you
can recover faster
• Type of exercise that benefits most is hard repeated exercise with shot recovery
periods
Diagram (peak torque)
• Trying to determine how long wash out period needs to be
• 4-5 weeks after supplementation they were still elevated in PCR
• kicking exercise and measuring torque
• prior to supplementation groups were similar
• after supplementation- initial effect of creatine supplementation group was that
they can kick 7 ½ harder and increased to 11 % over a few weeks
• 7-11% increase that maintained for 4 weeks
• control group: didn’t improve over 4 weeks because no supplementation
• in some people supplementation is long lasting and performance effect from it are
long lasting as well
Diagram (peak power)
• Measuring peak power
• Involved 10 sec sprints on bike (high work load and as hard as you can go for 10
sec)
• 1 min of recovery
• all elite athletes who were very trained
• non creatine subjects: large drop off – suggesting even though PCR peaked in a
min they didn’t really recover
➢ producing less peak average and total power in each subsequent bout
• creatine group: higher at every point except the first one
Diagram
• study came out in mid 1990’s, gave both caffeine and creatine and hypothesis is
that it would enhance performance because they both enhance performance via
different mechanism (so get an addictive effect)
➢ found that: no addictive effect and caffeine group didn’t get same gain as
creatine alone group
• later a few people tried to reproduce this:
➢ got similar effect in creatine and caffeine group
• went has hard as they can for 25 sec and then rested for 30 sec and did for 5
bouts
• placebo group: no effect
• * didn’t seem to be any detrimental effects but weren’t any additive effects
• coffee drinkers who creatine supplemented didn’t have the same creatine effects
• gave creatine in coffee and showed huge ergogenic effects
• this study shows creatine and coffee don’t interfere
• creatine group- large increase in performance (5%)
• **ingestion of caffeine does not interfere with Cr effects
• if drink coffee and take creatine it still works!!!!
• Although its better now, creatine isn’t soluble, so if mix in something and let it sit its
better
• Protein: supplementation is shown to benefit performance
– raw material to help build and or maintain muscle mass (AA in protein are
raw material to build muscle)
• need enough AA to build muscle
• 2 people training together doing the same training don’t gain the
same way- one might have a more appropriate diet
• 1.8g/kg is reccomened amount for human
– auxiliary fuel source
• probably not a huge factor
• less than 5% of ATP production of normal exercise
• for marathon, protein contribution may increase to 10%
• over prolonged exercise bout, as CHO stores are depleted you rely
more on fat and more on AA but still a small contributor
– together with CHO after (and perhaps also before) exercise can facilitate
glycogen resynthesis and/or protein synthesis/repair
• most important one*
• in combo with CHO, there is enhanced glycogen resynthesis
