In this issue, we will talk about creatine as a supplement, and whether you should choose creatine and how to use it correctly.
First, let's talk about what creatine is. Creatine is a common body-building tonic, which is mainly a nitrogen-containing organic acid synthesized by methionine, arginine and glycine.
Creatine intake is mainly through two ways.
1. Take it from the diet. Mainly from fish and some meat (beef has a high creatine content). However, the content of creatine ingested from food is low, which can not meet the actual needs of human body. Because only about 2g creatine can be ingested per kilogram of meat, the strength is discouraged, so most bodybuilders will supplement it with creatine supplements.
2. Take it from creatine supplements. This method can provide us with a lot of high-quality creatine.
Because creatine itself can be synthesized in our body and can also be obtained through daily diet, creatine is very safe. The researchers also used experiments to prove that taking creatine will not burden the heart and kidneys.
If you want to use creatine supplements, you should pay attention to the safe intake of creatine supplements, and the daily intake should be less than 20 grams.
What is the function of creatine? 1. Creatine can temporarily increase the volume of muscle by increasing the water content of muscle (the weight will increase in a short time, but the water content is mostly).
2. Improve muscle endurance and strength performance, because the use of creatine will make muscle cells have higher water content, thus improving muscle elasticity and contraction pressure, which can help us improve strength.
As for improving endurance, because the main function of creatine is to promote the generation of ATP energy in human body, ATP mainly provides energy for our exercise.
However, the storage of ATP in human body is very small, and ATP is consumed rapidly during exercise, and creatine can help promote the production of ATP, thus improving our anaerobic metabolism and muscle endurance.
In fact, creatine can be used not only during muscle gain, but also during weight loss. Creatine can effectively maintain lean body mass and prevent excessive muscle loss during weight loss.
Since creatine is so good, how to supplement creatine? First of all, it should be clear that in the process of fitness, it is not necessary to take creatine supplements. Be sure to train well first, don't buy blindly, and plan your own fitness and diet plan is the first priority.
1. The instructions for the use of creatine supplements indicate that the daily intake should not exceed 20g, because excessive intake of creatine will increase the burden on the intestines and easily lead to diarrhea and other problems.
Because creatine supplementation is continuous and cumulative, it is of little significance whether to carry out shock stage or not. I suggest taking 5 grams a day, which can be taken for a long time, before and after training. There is no particular stress, as long as the accumulation is fixed.
2. Creatine supplements can be mixed and drunk, such as milk, juice and protein powder, which will taste better. Of course, there are also many tough guys who directly swallow it raw and then drink water. This is also feasible.
3. After taking creatine supplements, be sure to ensure adequate water intake to avoid water shortage.
4. When choosing creatine supplements, you must try to buy products from big manufacturers. After all, there is a big gap between products and the price of creatine is not high. A can of creatine can generally last for about 3 months.
Does creatine have side effects? Using creatine supplements will not make us dependent. If we stop using creatine supplements, we will only lose weight and body size. But this is not a side effect, just because of the water loss in the muscle, not the loss of the muscle itself.
Summary: 1. Creatine can be ingested from daily diet, but the amount of creatine obtained from diet can't meet our fitness needs, so most bodybuilders will supplement it with creatine supplements.
Do not exceed 20 grams per day. It is recommended to take 5 grams per day.
2. If diet and training are not done well, it is meaningless to choose creatine supplements.
3. Pay attention to the daily water consumption when using creatine supplements to avoid dehydration.