→what is creatine?
→what does it do?
→how to take creatine?/when to take creatine?
→What should I be aware of when taking creatine?
→why should we take creatine?
What is creatine?
Creatine is a naturally occurring molecule that is primarily stored in skeletal muscle cells. In athletes and older adults, creatine is commonly used to enhance athletic performance and improve muscle mass. It is popular among athletes as a nutritional energogenic supplement.
Studies have shown that creatine supplementation increases muscle creatine concentration, which explains the improvement in high-intensity athletic performance, leading to better training sessions. In addition to improving performance and athleticism, creatine supplementation is vital for post-exercise recovery, thermoregulation, rehabilitation, injury prevention and concussion recovery.
what does it do?
1.Creatine provides a quick burst of energy, supplying muscle and nerve cells with the necessary energy. This is important for people who perform intense exercise or need to stay energized for long periods of time.
2.Creatine improves muscle strength and endurance. By increasing creatine reserves within the muscles, it promotes energy metabolism and protein synthesis in the muscles, thus improving muscle strength and endurance.
3.Creatine also helps to improve the body’s immunity and resistance. It enhances the body’s antioxidant capacity and reduces cell damage caused by free radicals, thus protecting the body from diseases.
4.Creatine also promotes muscle repair and regeneration. During exercise, muscles are subject to damage and fatigue, and creatine can promote muscle repair and regeneration, accelerating the muscle recovery process.
how to take creatine?
There are three ways to use creatine: the shock method, the constant method and the experimental method.
Shock method: The daily amount of creatine is taken in one dose at the beginning of the exercise and is kept constant every day in a 6-week cycle. This method is very effective, but requires strict control of the amount of creatine used, as overdose may lead to adverse reactions such as diarrhea and muscle cramps.
Constant Method: A certain amount of creatine is taken at a fixed time each day, whether training or not. This method is relatively simple, but requires long-term adherence.
Experimental method: Creatine is taken before and after each day’s training, with the same amount taken before training as in the constant method, and the same amount of creatine used in the shock method taken after training. This method combines the advantages of the first two methods, but requires more attention to control the amount used.
For the dosage of creatine used, generally speaking, the dosage should be controlled between 5 grams and 20 grams per day. However, the exact dosage should be based on an individual’s weight and exercise intensity.
What should I be aware of when taking creatine?
There are a few things to keep in mind when taking creatine:
You should follow the dosage and usage when taking creatine and not overdose it to avoid negative effects on your body.
Creatine should not be taken with orange juice or caffeine-containing beverages as the former contains acids that denature creatine and caffeine interferes with the hydration of muscle cells.
Creatine should not be taken with Vitamin C because Vitamin C reduces the absorption rate of creatine.
Creatine should be used with caution in athletes who need to control weight or drop weight.
If the muscles are sore, stiff and pull on after supplementing creatine, it may indicate insufficient hydration, especially athletes training in hot and humid environments should pay attention to timely fluids to ensure muscle hydration and prevent muscle cramps and strains.
The water temperature should not exceed 40 ° C, the water temperature is too high will destroy the creatine, the first water after the powder, shake vigorously for 30 seconds can be, as soon as possible to drink.
why should we take creatine?/The Importance of Taking Creatine…
Supplementary energy: creatine can quickly re-synthesize ATP, an organic acid in the human body, which has a great effect on the human body, including supplying energy, replenishing glycogen, expanding myocytes, and providing energy for the brain, etc., as follows:
(1) Supply energy: creatine can provide energy, can quickly re-synthesize ATP, can effectively improve muscle strength, speed and endurance, can increase strength, improve physical fitness and training level, help to improve the strength of some common fitness exercises, such as deep squat, stirrups, double-legged bends, double-legged extensions and shoulder presses, to prevent fatigue.
(2) Glycogen Replenishment: Creatine helps the body replenish glycogen reserves. The ability to restore glycogen is important for regaining strength, helping to continue training or working out at a faster pace.
(3) Muscle Cell Expansion: Creatine locks in water and “fills up” muscle cells. Filling up muscle cells can help athletes rehydrate, thus improving tolerance to hot exercise.
(4) Provide energy for the brain: Creatine can also provide energy for the brain, if the brain needs more energy, the more effective creatine.
Improve athletic ability: Creatine has the effect of promoting cell growth. If consumed in moderation in daily life, it can replenish energy and produce explosive power in muscles, thus improving athletic ability.
Relieve fatigue: Creatine contains a large number of amino acids inside, and the body is prone to produce more lactic acid after exercise, if you drink creatine appropriately under such circumstances, it can relieve muscle fatigue.
Image from pixabay.com
Maintaining muscle level: Creatine is an important nutrient in the human body, if you drink creatine properly in your daily life, it can enhance the explosive power of your muscles to a certain extent and keep them at a certain level.
