The important role of creatine

    

First, the introduction and role of creatine

 The movement of the human muscles is powered by the decomposition of "ATP", which involves the participation of oxygen, and most of the less intense physical activity is called "aerobic metabolism." When the human body performs a short period of time, large Intensive activity, the ATP stored in the muscle is consumed in a short period of time, and the intake of oxygen cannot keep up with the need for continuous synthesis of ATP, so another way to provide energy is enabled, this is called "no "Oxygen metabolism." Creatine, a substance that is synthesized in the liver and is usually stored in muscles, begins to mediate energy metabolism. It combines with a phosphoric acid to form creatine phosphate (CP), which rapidly replenish the ATP content in the blood. Guarantee the needs of sports.

 Creatine is found in foods such as fish and meat, but it is rare. Half a kilo of meat can only provide one gram of creatine. To achieve a daily intake of 151 to 20 grams, which is helpful for muscle growth, 2.5 to 10 kilograms of meat must be eaten. This is not possible, so creatine supplements are welcome.

   Second, the effect and role of creatine

 Dr. Creed of the Department of Human Sports at the University of Memphis in the United States conducted a five-week experiment for 63 athletes to verify the role of creatine. Under the same premise of strength training, a group of athletes took protein, carbohydrates, and nutritional supplements mixed with creatine. There was no creatine in the other group of supplements. As a result, the creatine group gained 2 to 3 kg of body weight. Lipids were unchanged.] The weight of the bench press was increased by 30%: the bench press of the other group increased by 20%, and the weight gain was also significantly less than the creatine group.

 Three, creatine for the crowd

  If you are just starting bodybuilding training, there is no need to eat creatine. Because only a large amount of exercise training, the special effects of creatine will be displayed. The beginners are trained regularly as long as they ensure normal nutrition. On the other hand, if the training level is limited, it would be useless to eat anything.

For other athletes, the effect of creatine is different. The experimental results show that short-distance swimmers and sprinters can benefit from the fast energy supply of creatine, while long-distance runners, on the contrary, have lower scores. The researchers believe that the increase in muscle weight may increase the burden on long-distance runners, and aerobic exercise does not require the help of creatine.

As for the long-term side effects of creatine, it has not yet been discovered. However, one often-caught trouble is that the weight gain from creatine, although not fat, is very high. If training cannot keep up, will these “water flesh” fade quickly or increase fat content?

IV. How to take creatine

It is believed that every creatine product will have a detailed description. However, one of the more common methods of administration is to begin five days as the "basal period," taking three times a day and taking 20 grams of creatine (preferably with juice to facilitate absorption). Only need to take 5 grams every day. Finally, remind the body-building hobby to look at the content of creatine. 99% purity is ideal, some brands are 60%, and the effect is naturally worse.