Creatine is the most important nutritional supplement after protein powder, which can help you rub your muscles. By the way, creatine is also the most researched nutritional supplement in academic circles, so I can confidently tell you that taking creatine is a very safe way to rub muscles. First, let's talk about what creatine is. Generally speaking, it is a kind of powder. You can make it with water or drink it every day, and the general dosage is 5 grams per day.
So let's continue to talk about what is the role of creatine? To make a long story short, the role of creatine is to help your body produce more ATP, which is the direct source of energy for your physical activities. When you exercise, your body needs ATP to provide energy. Creatine can help your body produce more ATP.
This means that the action lasts longer, and you can do more and higher intensity exercise, so that the muscle gain effect is better. Therefore, it is very important not to say that taking creatine can increase more muscles, but that you can train with higher intensity and longer time after using creatine. Increasing muscle is the result of your hard work, not just taking creatine.
Ok, we talked about the function and dosage of creatine. Now let's talk about when to eat it. In fact, some studies show that you can choose when you want to use it. A few studies show that you should eat half, half in the morning and the other half in the afternoon, but the difference is not obvious.
My method of use is to mix creatine and protein powder to drink after getting up. Creatine will be stored in your body to help you synthesize more ATP and provide energy. One thing must be mentioned. When you first start using creatine, you may get a little edema.
This is because creatine allows your cells to store more water and help muscle synthesis, so novices will gain weight obviously after using creatine, but this is a good thing, because this degree of edema will only make your muscles look fuller, not like fat. I took creatine every day for the past three years, and then I gradually lost the feeling of edema.
Your body will gradually adapt to edema, which will only appear at the beginning. Another point is that the effect of creatine strength is generally obvious after 6 to 8 weeks of use, so it is not obvious that the strength increase at first is normal because it needs a period of buffering. After that, it is particularly important that you use creatine and need to drink more water.
This is to help your kidneys metabolize normally. After using creatine, you will naturally feel thirsty and your kidneys will work harder, so drink plenty of water to help you metabolize excess creatine. Ok, today's topic is over. There are more questions you can like to forward messages ~