1. Provide fast functional substances to increase muscle strength.
2. Accelerate the absorption of amino acids and promote the synthesis of human protein.
3. Buffer acidic and alkaline substances in the blood to reduce the damage of these harmful substances to the human body.
4. Anti-fatigue and promote recovery.
The role of creatine has been recognized by more and more bodybuilding trainers, but everything has pros and cons. If you handle some issues that need attention, creatine will better play its benign role. Things you should pay attention to when taking creatine include the following aspects.
1. You must have a full understanding of creatine before taking creatine.
Many people know nothing about creatine before using it. They just listen to other people’s suggestions or have seen others use it, so they use it blindly, thinking that this is a commonly used supplement and there is nothing special about it. Be careful. In fact, this kind of thinking is very dangerous, because ignorance about creatine will cause many serious consequences. Therefore, before taking creatine, you must fully understand creatine, and at least read the following content.
2. Make good use of the rest time between groups. After taking creatine for a period of time, the time it takes for the muscles to recover strength after a set of training is shortened. However, people whose cardiopulmonary function has not yet reached a certain level should not follow the muscle feeling. Before the heart has recovered enough to be able to do it, Starting to lift during a set will cause irreparable damage to the heart, so bodybuilders should pay attention to improving cardiopulmonary function and protecting internal organs.
3. Be fully prepared and protected when impacting weight
After taking creatine for a period of time, muscle strength will be significantly enhanced. At this time, hitting a heavier weight can improve the training level. However, increasing the weight must be gradual and include sufficient warm-up and stretching exercises, and sufficient protection from companions to avoid causing injuries. Sports injuries.
4. The two types of people cannot take creatine.
People with liver disease and kidney disease are prohibited from taking creatine, because the liver and kidneys are the places where creatine is metabolized. Taking creatine will not only aggravate the condition, but even cause functional failure and endanger life.
Five, do not take too much creatine.
Although the current creatine production technology can achieve a purity of more than 99.9%, the impurities dihydrotrimethane and dihydroamine have a negative impact on the excretion function of the kidneys, especially for some athletes with liver and kidney dysfunction. Special attention should be paid to the fact that taking creatine in a normal amount will cause minimal damage to the body, but taking a large amount will cause trouble, so when choosing creatine, you must pay attention to quality and control the dosage.
Sixth, do not rely on taking creatine for a long time.
The human body itself hasSynthesizing creatine's muscle power, taking it for a long time will inhibit the body's own synthesis of creatine and reduce its own ability to synthesize creatine. Therefore, you should not rely on taking creatine for a long time to avoid developing a psychological dependence. Taking large doses of creatine for a long time will have harmful effects on the body. There is huge damage.
7. Teenagers should not take creatine.
Teenagers under the age of 18 should not take creatine during bodybuilding exercises, because physical development during adolescence is dominated by height growth. Deliberate development of strength will accelerate bone calcification and affect height growth.
Eight, when taking creatine, special attention should be paid to the amount of exercise.
Taking creatine will make you feel full of muscles and increase your desire to train. However, you should not rely on this feeling to become crazy when training. Blindly increasing training intensity will lead to overtraining and reduced physical resistance. Although creatine It has a certain effect in promoting fatigue recovery, but excessive fatigue caused by overtraining requires a long time to recover, but speed is not enough.
9. Creatine cannot be used with certain products.
It is very dangerous to use creatine together with certain products. Such products include alkaline products containing ephedrine, steroid products, insulin-like factor products, yohimbine products, and male hormone precursors. , growth hormone precursor products and diuretics, etc. At present, some people blindly follow the opinions of others to buy nutritional supplements and use creatine with fat-burning bombs and other fat-reducing products. Since some fat-reducing products contain ephedrine, the consequences are disastrous, including minor injuries. body, severe cases may lead to death.
Ten. Pay attention to drinking water when taking creatine.
After taking creatine, the amount of water retained in the body will increase, so you should pay attention to increasing the amount of water you drink. If the body is dehydrated during training, it will easily cause dehydration. Do not use creatine with diuretics, otherwise it will cause great damage to the body. .
In short, creatine is currently the most widely used sports nutrition supplement, making it an evergreen tree among sports nutrition supplements. As long as you pay attention to some common sense when taking creatine, creatine will safely play its good role. .