Compiled by: Steven Sun
In reality, many people are taking creatine, but most people know little about creatine and have only heard about its effects. I hope that after reading this article you will have a comprehensive understanding of creatine and help you uncover the doubts in your mind.
Many gold medal winners in the 1996 Summer Olympics took creatine. Why? The reason is simple. It helped a lot to improve their athletic ability. In 1832, a French scientist
Creatine was first discovered, but it wasn’t until 1923 that scientists discovered that more than 95% of creatine is stored in muscle tissue. The first article reporting the effects of creatine on bodybuilding training was in 1926. Although we have
We have known about the existence of creatine for many years, but it was only at the 1992 Olympic Games in Barcelona, Spain that the world truly realized that its effects are indeed extraordinary.
Scientific research shows that creatine is the most basic supplement for bodybuilders. On the one hand, creatine can significantly increase muscle size in a short period of time; on the other hand, creatine can provide powerful strength for high-intensity training
Special guarantee, improve exercise level and accelerate recovery. Creatine can also prolong the retention time of energy generated by protein synthesis in muscles, and at the same time, it can also reduce the breakdown of protein in the body. This is because creatine can make muscles
A large amount of water is stored in the tissue, which can promote intramuscular growth. Creatine has been proven in many scientific studies to improve energy levels, strength levels, endurance and recovery time.
Question: Is creatine a steroid?
Answer: After you understand the concept of steroids, you will be able to distinguish between creatine and steroids. Simply put, steroids are synthetic androgenic hormones, and creatine, as you will learn below, is not a steroid.
Question: What is creatine and how is it produced?
Answer: First of all, let me tell you that our bodies can produce creatine naturally. Crude acid, glycine, and methionine can produce creatine through our liver, pancreas, and kidneys. . When creatine reaches muscle tissue
When it is released, it is converted into creatine phosphate, a high-energy metabolite that is used as ATP (adenosine triphosphate) as the energy for muscle movement. We also need to know that more than 95% of creatine is stored in muscle tissue, and the remaining part
It is stored in the brain, heart and other parts of the body. Unlike steroids and other drugs, creatine is found in many foods (salmon, tuna, beef, etc.), so international sports organizations have never banned creatine
In medicine.
Question: What exactly does creatine do?
The main function of creatine is to increase the creatine phosphate system in the body to provide energy for muscle movement. This is a difficult concept to understand. First of all, I must emphasize that muscle fibers can store ATP (adenotriphosphate)
Glycosides). The energy generated by ATP is only enough to make muscles contract for three seconds, and even high-level bodybuilders can extend the time to 5-6 seconds. So what’s the point of the body storing so little energy? Of course it’s intentional
Meaning, this is the source of our body's explosive power. Sprinters will deeply understand why explosive power is so important. But now in real-life training, three seconds is simply not enough! Therefore, we must find one in our bodies
This method can continuously generate energy to complete long-term muscle contraction.
Phosphate plateau: In order to continuously replenish ATP, muscle cells contain a high-energy phosphate compound called creatine phosphate. More specifically, the compound contains phosphate. released by your muscle cells
The enzyme causes the phosphate to break away from the creatine phosphate molecule, and then the phosphate is converted into ADP, and finally the high-energy molecule ATP is re-formed. Simply put, when your body uses ATP, it separates the phosphates?
The energy required to produce motion is called ADP. Our muscle fibers contain a lot of creatine phosphate to produce the ATP needed for exercise. Your muscle cells release enzymes to separate creatine from phosphate
When it comes out, energy is released, and then the phosphate molecule combines with ADP to produce ATP. Phosphate plateau can provide 10-20 seconds of energy so bodybuilders can continue high-intensity training.
Question: How are muscles used in exercise?
Answer: Very simply, muscle can strengthen your muscle phosphate system, which can be used to accomplish many things. Can enhance your explosive power. The vast majority of athletes experience strong bursts after taking creatine
Strength; can enable you to withstand greater intensity of training and extend the training time. It not only allows you to have stronger endurance, but also enables your body to withstand heavy weight stimulation, so that your muscles will become stronger and stronger
Get bigger and bigger. (Note: Interestingly, muscle has also been found to buffer the formation of lactic acid in some studies.)
Question: Does creatine have side effects? Is it safe?
Answer: As mentioned earlier, muscles are not hormones. Therefore, it does not have any side effects and is not an illegal steroid. There are many studies showing that creatine is a safe supplement. Statistics show that Americans are
In 1999, 500,000 kilograms of creatine were consumed! This statistic alone shows that muscles areA completely effective supplement. Not only that, but Muscle, the best-selling supplement for a decade, has never been reported to have any
Side effects.
Who can take creatine?
Firstly, anyone who wants to build muscle and improve endurance should give creatine a try; secondly, anyone who wants to increase muscle mass, recover quickly, and lose excess body fat should also give creatine a try; and finally, anyone involved in high-performance sports should give creatine a try. People who engage in strenuous physical activity should try creatine.
Question: I am a woman and I want to take creatine, but I don’t want to have the muscles of a man.
Answer: If this is the case, I suggest you just not eat it like a big man. Creatine will help improve the quality of your training, but only calories will make your muscles strong! Creatine is a good helper for building muscle,
But if you want to build muscle, you can only increase your caloric intake. However, creatine will cause your body to store a lot of water, which will make you look bloated. If you don't want to see such an effect, it is recommended that you don't take creatine.
Question: I don’t do exercise. Do you think creatine can help me build muscle and lose weight?
Answer: Of course not. If you don't exercise, I don't know what kind of supplement will work for you! Creatine can provide more energy to the muscles in a short period of time, but if you don't use the energy, it is really a waste. Big waste. If you take creatine, you should make your training intensity higher to give full play to its effects, so as to achieve the effect of building muscle.
Question: Creatine can indirectly increase weight, so can I continue to take it during fat loss?
Answer: Creatine can allow your body to store a lot of water, which is a good thing! But in fact, even during fat loss, your body will still have a lot of water. I don't think taking creatine and fat in the body
Necessary connection. If it helps you, it's that creatine can help you retain more muscle during fat loss. In my opinion, there is absolutely no need to stop taking creatine during fat loss. However, on the 2 Mondays before the game
Be sure to stop taking creatine so that your body does not store large amounts of water. Other than that, creatine will only be beneficial for your fat loss efforts.
Question: Can I use creatine and protein powder together?
Answer: If you cannot take protein and creatine at the same time, then you may be a vegetarian. If so, then you may need to consume about 40 grams of creatine from food every day! Furthermore, if Creatine