smc-5468-30-Creatine

HMS, TIP EQ-Bank 304 MC

Creatine supplementation would be most beneficial for which type of athletic activity?

Marathon running and long-distance cycling
Yoga and flexibility-based movement practices
Sprinting and weightlifting events
Low-intensity aerobic dance classes

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\(C\)

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C is correct: Creatine benefits include decreased fatigue and improved performance in high-intensity, short-duration events such as sprinting and weightlifting.

Other options:

A is incorrect: Marathon running and cycling are endurance activities that primarily use aerobic energy systems, not the ATP/PCr system.
B is incorrect: Yoga and flexibility practices don’t require the explosive power and ATP resynthesis that creatine supports.
D is incorrect: Low-intensity aerobic activities rely on aerobic metabolism rather than the ATP/PCr energy system that creatine enhances.

HMS, TIP EQ-Bank 303 MC

Which performance benefit is primarily associated with caffeine supplementation for endurance athletes?

Increased alertness and reduced perception of fatigue
Enhanced muscle hypertrophy and strength development
Improved oxygen delivery to working muscles
Greater creatine phosphate storage in skeletal muscle

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\(A\)

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A is correct: The main benefit of caffeine for performance is increased alertness, reduced perception of fatigue and reduced perception of effort.

Other options:

B is incorrect: Muscle hypertrophy and strength development are benefits associated with creatine supplementation, not caffeine.
C is incorrect: Improved oxygen delivery is associated with iron and vitamin B12 supplementation, not caffeine.
D is incorrect: Creatine phosphate storage enhancement is the primary mechanism of creatine supplementation, not caffeine.

HMS, TIP 2012 HSC 16 MC

What is increased by an athlete’s use of creatine supplementation?

Phosphocreatine stores and muscle glycogen
Phosphocreatine stores and the ability to resynthesise ATP
Haemoglobin concentration in the blood and muscle glycogen
The ability to break down lactic acid and to resynthesise ATP

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\(B\)

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B is correct: Creatine increases phosphocreatine stores and ATP resynthesis capacity.

Other Options:

A is incorrect: Creatine doesn’t affect muscle glycogen storage.
C is incorrect: Creatine doesn’t influence haemoglobin concentration or glycogen.
D is incorrect: Creatine doesn’t affect lactic acid breakdown mechanisms.

HMS, TIP 2013 HSC 27

What are the advantages and disadvantages of protein supplementation and creatine supplementation for improved athletic performance? (5 marks)

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Protein Supplementation:

Advantages: Protein supplements support muscle repair and growth following intense training sessions. They provide convenient, easily digestible amino acids for athletes with high protein requirements who struggle to meet needs through whole foods alone.
Disadvantages: Excessive protein intake can strain kidney function and cause digestive issues. Cost can be prohibitive, and whole food sources often provide superior nutritional profiles with additional vitamins and minerals.

Creatine Supplementation:

Advantages: Creatine enhances ATP-PCr energy system function, improving power output during repeated high-intensity efforts. Research demonstrates significant strength and muscle mass gains, particularly beneficial for explosive sports like sprinting and weightlifting.
Disadvantages: Initial water retention may cause temporary weight gain unsuitable for endurance athletes. Some individuals experience digestive discomfort, and long-term effects remain unclear despite generally accepted safety profiles.

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Protein Supplementation:

Advantages: Protein supplements support muscle repair and growth following intense training sessions. They provide convenient, easily digestible amino acids for athletes with high protein requirements who struggle to meet needs through whole foods alone.
Disadvantages: Excessive protein intake can strain kidney function and cause digestive issues. Cost can be prohibitive, and whole food sources often provide superior nutritional profiles with additional vitamins and minerals.

Creatine Supplementation:

Advantages: Creatine enhances ATP-PCr energy system function, improving power output during repeated high-intensity efforts. Research demonstrates significant strength and muscle mass gains, particularly beneficial for explosive sports like sprinting and weightlifting.
Disadvantages: Initial water retention may cause temporary weight gain unsuitable for endurance athletes. Some individuals experience digestive discomfort, and long-term effects remain unclear despite generally accepted safety profiles.

♦♦ Mean mark 50%.

HMS, TIP 2017 HSC 19 MC

In which activity would creatine supplementation be most likely to enhance an athlete's performance?

An ultra-marathon
A long jump event
A 100-metre sprint final
A 2-kilometre ocean swim

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\(B\)

Show Worked Solution

B is correct: Long jump requires explosive power from ATP-PCr system enhanced by creatine.

Other Options:

A is incorrect: Ultra-marathon relies on aerobic system, not creatine phosphate stores.
C is incorrect: this option is a close alternative answer; the key distinction is the long jump’s complete reliance on the ATP-PCr system.
D is incorrect: 2km swim uses aerobic system predominantly, not phosphocreatine stores.

♦♦♦ Mean mark 19%.

HMS, TIP 2020 HSC 13 MC

An endurance athlete might consider using caffeine supplementation to improve performance because caffeine

relaxes the muscles to improve recovery time.
increases the amount of creatine stored in muscles.
promotes growth, repair and maintenance of muscle tissue.
reduces the perception of fatigue and may promote glycogen sparing.

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\(D\)

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D is correct: Caffeine stimulates the central nervous system, reducing the perception of fatigue and effort. It may also increase fat use during exercise, sparing glycogen stores for later in an endurance event.

Other Options:

A is incorrect: Caffeine is a stimulant and does not relax muscles or speed recovery.
B is incorrect: Increasing muscle creatine stores is the effect of creatine supplementation, not caffeine.
C is incorrect: Growth, repair and maintenance of muscle tissue is the role of protein, not caffeine.

HMS, TIP 2021 HSC 22

Why would an athlete competing in a long jump event consider using creatine supplementation to improve performance? (3 marks)

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Long jump requires explosive power during the approach run and takeoff phase.
Creatine supplementation increases phosphocreatine stores in muscles, which enhances ATP regeneration through the ATP-PCr energy system.
Since long jump relies heavily on this anaerobic energy system for maximum power output, increased creatine stores enable faster ATP resynthesis.
This allows athletes to generate greater force during the critical takeoff moment, potentially improving jump distance and overall performance.

Show Worked Solution

Long jump requires explosive power during the approach run and takeoff phase.
Creatine supplementation increases phosphocreatine stores in muscles, which enhances ATP regeneration through the ATP-PCr energy system.
Since long jump relies heavily on this anaerobic energy system for maximum power output, increased creatine stores enable faster ATP resynthesis.
This allows athletes to generate greater force during the critical takeoff moment, potentially improving jump distance and overall performance.

HMS, TIP 2023 HSC 24

Discuss the effects of TWO supplements used by athletes to alter their performance. (5 marks)

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*PEEL – Structure solution using separate PEEL methods for each side of the argument; [P] Identify the point, [E] expand on the point with a link to question asked, [Ev] apply evidence/examples, [L] linking sentence back to question.

Any TWO of the following

Caffeine

[P] Caffeine enhances performance through central nervous system stimulation.
[E] This stimulant blocks adenosine receptors, creating improved alertness and concentration.
[Ev] Tennis players benefit from enhanced mental focus and reduced effort perception. [
L] However, excessive caffeine can cause anxiety and impaired fine motor control, harming precision sports like archery.

Creatine

[P] Creatine improves explosive power through enhanced energy system capacity.
[E] This supplement increases phosphocreatine stores in muscles.
[Ev] Sprinters benefit from increased strength output and faster recovery between efforts.
[L] Conversely, creatine may cause water retention and gastrointestinal discomfort if hydration is inadequate.

Protein

[P] Protein supplements provide amino acids for muscle repair and growth.
[E] These supplements support recovery by delivering essential building blocks.
[Ev] Strength athletes benefit from enhanced recovery when protein is timed around training.
[L] However, excessive protein offers no additional benefits while potentially stressing kidney function.

Vitamin/Mineral Supplements

[P] Vitamin/mineral supplements address deficiencies limiting performance.
[E] These micronutrients support essential physiological processes.
[Ev] Iron supplements benefit endurance athletes with low ferritin by improving oxygen transport.
[L] However, excessive fat-soluble vitamins can reach toxic levels, harming health and performance.

Show Worked Solution

Any TWO of the following

Caffeine

[P] Caffeine enhances performance through central nervous system stimulation.
[E] This stimulant blocks adenosine receptors, creating improved alertness and concentration.
[Ev] Tennis players benefit from enhanced mental focus and reduced effort perception. [
L] However, excessive caffeine can cause anxiety and impaired fine motor control, harming precision sports like archery.

Creatine

[P] Creatine improves explosive power through enhanced energy system capacity.
[E] This supplement increases phosphocreatine stores in muscles.
[Ev] Sprinters benefit from increased strength output and faster recovery between efforts.
[L] Conversely, creatine may cause water retention and gastrointestinal discomfort if hydration is inadequate.

Protein

[P] Protein supplements provide amino acids for muscle repair and growth.
[E] These supplements support recovery by delivering essential building blocks.
[Ev] Strength athletes benefit from enhanced recovery when protein is timed around training.
[L] However, excessive protein offers no additional benefits while potentially stressing kidney function.

Vitamin/Mineral Supplements

[P] Vitamin/mineral supplements address deficiencies limiting performance.
[E] These micronutrients support essential physiological processes.
[Ev] Iron supplements benefit endurance athletes with low ferritin by improving oxygen transport.
[L] However, excessive fat-soluble vitamins can reach toxic levels, harming health and performance.