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Test Creatine Monohydrate: Mechanism of Action and Dosage
Agenda
QUESTION 1: What is the main function of creatine at the microscopic level?
Storing high-energy phosphates in the form of phosphocreatine
Act as a muscle growth regulating hormone
Transport oxygen to muscle fibers
Convert glycogen to ATP quickly
2nd QUESTION: From what foods is creatine exogenously assimilated?
Meats, especially beef
Green leafy vegetables
Whole grains
Low-fat dairy
3rd QUESTION: What happens when phosphocreatine gives up its phosphate group?
Fatty acid oxidation is activated
Rapidly resynthesizes ATP
Glucose is generated from amino acids
Protein synthesis is inhibited
QUESTION 4: What protocol involves taking about twenty grams fractionated over a week?
Chronic maintenance dose
Consumption from plant sources only
Long-term supplementation with creatine monohydrate
Loading phase with several daily intakes
QUESTION 5: What is the effect of creatine-induced cell volumization?
Dehydration of muscle fibers
Decreased protein synthesis
Water flushing into muscle and increased protein synthesis
Increased carbohydrate oxidation
6th QUESTION: Why do vegetarian athletes show stronger ergogenic responses?
Because they consume more protein than omnivores
Because they have greater baseline muscle volume
Because their endogenous deposits start with significantly lower saturation levels
Because their diet accelerates fat oxidation
7th QUESTION: What is creatine monohydrate according to the text?
A dangerous and rare compound
A vegetable form of creatine
A training protocol
Most studied, safe, assimilable and economical matrix
8th QUESTION: What is the primary benefit of accelerated ATP regeneration?
Completely reduces the need for carbohydrates
Allows to maintain maximum efforts for valuable fractions of time
Cause loss of muscle mass
Eliminate the need for hydration
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