Detailed description
Creatine—your partner for success
Creatine in the human body is mainly synthesized in the liver and kidneys, transported to the muscles through blood circulation, and then receives energy from ATP through creatine kinase to synthesize creatine phosphate to store energy. There are 120-140 grams of creatine phosphate in the human body, 95% of which is found in skeletal muscle.
The role of creatine supplementation has been recognized by the majority of bodybuilding enthusiasts and athletes. Oral administration of creatine can increase the storage of creatine phosphate in muscles by 20%. The filling of creatine can quickly boost energy and increase muscle explosive power and endurance.
Reasonable use of creatine can also indirectly increase the size of muscles, because with more energy, athletes can perform higher-intensity training, and promote the circulation of "muscles produce strength, and strength produces muscles" As muscles grow, when muscle cells absorb creatine, it also brings more water (hydration) to the cells. This increases the cell volume, increases the rate of muscle protein synthesis, and promotes the growth of new muscles.
Although many bodybuilders and athletes have taken creatine, there are still many issues that need to be elucidated about the scientific use of creatine.
1. When taking creatine, the dosage and time must be controlled reasonably. Excess creatine is uneconomical and can increase water weight, muscle cramps, and metabolic burden. It is generally taken between meals, 30-60 minutes before training or competition, and after exercise. This can give full play to the best effects of creatine: taking it before exercise can quickly replenish energy, and taking it after exercise is to make full use of the strong absorption capacity of muscle cells for creatine for quick replenishment.
2. Taking 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, protein and other nutritional supplements should be used to provide sufficient raw materials for muscle growth, otherwise there will be noIdeal for weight gain.
3. During the period of taking creatine, you should add enough water every day to ensure the progress of cell hydration and prevent the side effects of muscle tightness, stiffness or spasm after using creatine. However, creatine cannot be brewed with hot water to prevent the structural change of creatine hydrate. At the same time, it cannot be taken together with orange juice or caffeinated drinks, because the acidic substances contained in the former will denature the creatine hydrate into waste, and caffeine has a dehydrating effect on the body, which will affect the hydration of muscle cells. .
4. Creatine should be taken together with grape juice or other sugary drinks (except fructose), because the increase in insulin concentration caused by sugar accelerates the absorption of creatine by muscle cells. Studies have shown that taking creatine and sugar together can increase the reserve of creatine phosphate in the muscles by 60%.
5. High-purity creatine monohydrate is an ideal supplement. Many studies have shown that oral administration of creatine phosphate and creatine citrate is ineffective in filling creatine phosphate in muscles.
6. Creatine powder is easier to be absorbed and utilized by the human body than capsules and tablets.
7. Since taking creatine will cause weight gain, athletes who need to control or lose weight should use it with caution.
Many creatine products currently on the domestic market come from abroad, but 99.9% of high-quality creatine monohydrate is sold domestically, and the price is much more favorable than foreign products.
For athletes and bodybuilding enthusiasts who want to improve performance and increase muscle mass, they should correctly understand the characteristics and functions of creatine in order to make full and effective use of it.
How to take:
Impact period: Take 20 grams per day for 1 week, divided into 4 times, 5 grams each time. Take once half an hour before exercise and 1-2 hours after exercise. The remaining 2 times are optional, but should be taken with other times. More than 4 hours apart.
Maintenance period: Take 6 weeks, 5 grams each time, once a day, drink half an hour before exercise training or 1-2 hours after exercise. After the 6-week "maintenance period", stop taking it for 2-3 weeks, and then repeat How to use the above "impact period" and "maintenance period".
Recommendation: Take it together with a fitness drink and increase the amount of water you drink to promote the absorption and utilization of creatine.