Views: 0 Author: Site Editor Publish Time: 2023-02-09 Origin: Site
Creatine is a substance synthesized from three amino acids: arginine, glycine, and methionine. It can be synthesized by the body itself or consumed from food. Creatine, an amino acid derivative naturally produced in the human body, can rapidly increase muscle strength, speed up fatigue recovery and improve explosive power. The more it is stored in the body, the greater the strength and athletic ability.
Here is the content list.
The information on creatine
Precautions
It can not only provide energy quickly (the activities of the human body rely on ATP, and adenosine triphosphate to provide energy, and the storage of ATP in the human body is very small, when exercising, ATP is quickly depleted, then creatine can quickly re-synthesize ATP to supply energy). It also increases strength, grows muscles, and speeds up recovery from fatigue. The more creatine is stored in the body, the more adequate the supply of energy, the faster the recovery from fatigue, and the stronger the exercise energy!
Patients with progressive muscular dystrophy can take creatine under the guidance of a doctor if their family environment allows it, and they should not overdose or increase the dosage casually to prevent side effects and drug resistance caused by overdose. It is a source of energy for explosive forceful movements. Therefore, it is best to take it after exercise and workouts. After exercise, adenosine triphosphate is consumed in large quantities, and taking it can help the body accelerate the production and replenishment of adenosine triphosphate, which can effectively improve muscle strength, speed, and endurance. If you do not exercise, and adenosine triphosphate has not been consumed to take the effect of replenishment, the effect will be poor. Muscle exercise increases the demand for ATP hundreds of times compared to quiet time. The greater the amount of exercise, the greater the consumption of ATP. The body's stores of adenosine triphosphate are small and need to be constantly synthesized, but the rate of synthesis is very slow, so the muscles cause fatigued. Therefore, timely supplementation of creatine can effectively improve muscle strength, speed, and endurance. It improves physical performance and training levels and prevents fatigue.
First, take creatine at a reasonable dose and time. Excessive creatine is not economical and increases the body's water weight, muscle cramps, and metabolic burden. It is generally taken between meals, 30-60 minutes before training or competition, and after exercise. This allows the best use of creatine: take it before exercise to quickly replenish energy and take it after exercise to take full advantage of the strong absorption capacity of muscle cells for creatine for rapid filling.
2. The use of creatine should match the training content such as strength or speed. Be careful not to overtrain while taking creatine to prevent muscle and ligament strain. At the same time, it should be combined with nutritional supplements such as protein to provide sufficient raw materials for muscle growth, otherwise, there will be no ideal weight gain.
3. During taking creatine, enough water should be added every day to ensure the hydration of cells and prevent the side effects of muscle tightness, stiffness or spasm after using creatine. However, creatine cannot be brewed with hot water to prevent structural changes in creatine hydrate. At the same time, it should not be taken with orange juice or caffeinated beverages, because the acidic substances contained in the former will denature creatine hydrate into waste, and caffeine has a dehydrating effect on the body, which will affect the hydration of muscle cells.
4. High-purity creatine monohydrate is an ideal supplement. Many studies suggest that oral creatine phosphate and creatine citrate are ineffective for filling creatine phosphate in muscles.
5. Creatine powder is more easily absorbed and utilized by the human body than capsules and tablets.
6. Since the use of creatine will cause weight gain, it should be used with caution for athletes who need to control or lose weight.
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