Creatine

What is the main function of creatine in muscle cells?. To provide long-term energy through fat metabolism. To enhance protein synthesis in the liver. To form phosphocreatine, contributing to rapid energy production. To store glycogen for aerobic activities.

How much creatine does the average 70 kg person store in their body?. 40 g. 80 g. 120 g. 200 g.

What is the recommended maintenance dose of creatine supplementation?. 10-12 g/day. 3-5 g/day. 15-20 g/day. 1-2 g/day.

What is the only consistently reported side effect of creatine supplementation?. Liver toxicity. Hair loss. Weight gain. Kidney stones.

Which factor can increase muscle creatine uptake during supplementation?. High protein intake. Sleep deprivation. Exercise-induced hyperaemia. Cold exposure.

What is a limitation in the current research regarding creatine supplementation?. Lack of clinical approval. No data on long-term effects. Underrepresentation of women in studies. Ineffectiveness in muscle gain.

Which type of physical activity benefits most from creatine supplementation?. Long-distance running. Strength and power events. Yoga and stretching. Swimming over 1500m.

Which of the following statements about dietary creatine sources is correct?. Cooked vegetables contain about 5 g/kg of creatine. Dairy products are the richest source of creatine. Raw fish and meat contain about 3–5 g/kg of creatine. Whole grains are excellent sources of creatine.

How long does it take for creatine levels to return to baseline after stopping supplementation?. 1–2 days. 4–6 weeks. 10–12 weeks. 24 hours.

Which of the following can increase the effectiveness of creatine supplementation?. Taking it without any physical activity. Combining it with endurance training only. Combining it with resistance training and exercise. Taking it on an empty stomach.

Why is creatine supplementation generally not effective for horses?. Horses require much higher doses. Creatine is toxic to herbivores. Horses don’t absorb creatine well after digestion. Creatine causes gastrointestinal issues in horses.

What happens to creatine that is not recycled in the muscle cells?. It is stored in fat tissue. It turns into glucose. It is converted to creatinine and excreted. It remains inactive in the bloodstream.

Which of the following might be a reason to take creatine after exercise?. Higher creatine concentration in pre-exercise blood. Reduced creatine breakdown. Increased muscle blood flow post-exercise. Lower water retention.

What is a proposed mechanism for increased creatine uptake after exercise?. Greater fat oxidation. Enhanced insulin resistance. Increased blood perfusion to working muscle (hyperaemia). Muscle protein breakdown.

Why might women respond differently to creatine supplementation?. They consume less protein. They have higher endogenous creatine levels. Hormonal variations can influence performance effects. heir muscle mass is unaffected by creatine.