Views: 0 Author: Site Editor Publish Time: 2022-08-19 Origin: Site
Creatine monohydrate is one of the most popular and effective nutritional supplements. Its status is high enough to keep pace with protein products.
Creatine is not a banned drug, it is naturally present in many foods, so it should not be banned in any sports organization. Creatine monohydrate is widely used by athletes in other sports, such as football and basketball players, and those who want to improve their energy levels and strength.
1. Promote protein synthesis
Creatine monohydrate can effectively promote protein synthesis in the human body, which is particularly important for athletes, especially those who encounter bottlenecks in exercise and muscle synthesis is relatively slow. Creatine monohydrate can make muscles look stronger.
2. Relieve fatigue
Some athletes will feel very tired after exercising, and they will not be able to recover after a period of rest after exercising. Creatine monohydrate can effectively relieve fatigue, relax tension, and also have a very good effect on skin care and physical fitness.
3. Enhance endurance
Creatine monohydrate is very important for athletes who want to increase strength and endurance. Creatine monohydrate can increase the explosive power of muscles, effectively increase muscle volume, and thus strengthen their strength, which is very important for people who exercise regularly.
4. Restore physical fitness
5. Enhance muscle elasticity
6. Lower cholesterol, blood lipids, blood sugar levels
7. Improve muscular dystrophy in middle-aged and elderly people and delay aging.
The most common side effect of creatine monohydrate is mild diarrhea, which is relatively common and does not affect taking, but if severe diarrhea occurs, it is best to stop taking it.
2. Aggravate kidney disease
If you have kidney disease, it is best not to take creatine monohydrate. Creatine monohydrate will cause discomfort to the kidneys and stomach. If you have kidney disease, it is best not to take it.
1. Food additives, cosmetic surfactants, feed additives, beverage additives, pharmaceutical raw materials and health product additives can also be directly made into capsules and tablets for oral administration.
2. Nutritional fortifiers. Known as one of the most popular and effective nutritional supplements, creatine monohydrate is high enough to keep pace with protein products as one of the "best-selling supplements." It is rated as a "must use" product for bodybuilders, and is also widely used by athletes in other sports, such as football and basketball players, who want to improve their energy levels and strength. Creatine is not a banned drug, it is naturally present in many foods, so it should not be banned in any sports organization. It is said that at the '96 Olympics, three out of every four winners used creatine.
3. According to a small sample study in Japan, creatine monohydrate can improve muscle function in patients with mitochondrial diseases, but the degree of improvement exists individual differences, which are related to the biochemical and genetic characteristics of muscle fibers in patients.
1. Creatine cannot be taken with boiled water, orange juice, or caffeinated beverages. However, creatine can be taken with sugar-sweetened beverages to speed up the absorption of creatine by muscle cells.
2. Although creatine is not a medicine, long-term use in large quantities will increase the burden on the liver, kidneys and other organs. Therefore, for general fitness trainers, a scientific and reasonable balanced diet is sufficient for one day's nutritional needs, and there is no need to take additional creatine.
3. Take creatine to 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 make full use of the strong absorption capacity of muscle cells for creatine for rapid filling.
4. The consumption of creatine should match the training content such as strength or speed, and 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.
5. When taking creatine, you should add enough water every day to ensure the hydration of cells and prevent the side effects of muscle tightness, stiffness or cramps 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. .
6. Creatine should be taken with grape juice or other sugar-sweetened beverages (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 reserves of creatine phosphate in the muscles by 60%.
7. High-purity creatine monohydrate is an ideal supplement, and many studies suggest that oral creatine phosphate and creatine citrate are ineffective for creatine phosphate filling in muscles.
8. Creatine powder is more easily absorbed and utilized by the body than capsules and tablets.
9. Since the use of creatine can cause weight gain, it should be used with caution for athletes who need to control or lose weight.
If there is an urgent need to take it, you must take it on time, quantitatively and scientifically under the guidance of professionals, and choose high-purity, high-quality brand creatine.