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Creatine as an Ergogenic Aid (Guidelines for the use of CM (Understand the…
Creatine as an Ergogenic Aid
Precautions
Individuals wishing t decrease or maintain body weight should avoid CM
Adequate fluid and electrolytes should always be ingested
Individuals with preexisting kidney disfunction or those at high risk for kidney disease should avoid CM
pregnant or lactating women should avoid CM
ingestion of CM should be avoided during exercise
Guidelines for the use of CM
Understand the effects of CM use
Parents should approve
Athlete should be eating well
Supervision from parents, trainers, or physician
Athlete should be post pubertal and in competitive training
Quality supplements
Do not exceed recommended dosages
Dosage
20g of CM split into four daily intakes of 5g each
0.3gkg-1d-1 of CM for 3-5 days followed by maintenance phase of 305 gd-1
Levels of C impact
Decreased levels -> stimulation of phosphofructokinase
Increased muscle glycogen when combined with a high carbohydrate diet
Increased levels ->Increased rephosphorylation of ADP to ATP
Benefits of CM use
Improves performance in short-term high intensity activities
Better dynamic isotonic peak force
Train harder and recover faster
Supplement concerns
Gastrointestinal disturbances
Liver and kidney disfunction
Cardiovascular impairment
Muscular damage
Julia Fusco