Supplement Questions: What is Creatine? Is it harmful to the body?
Friends who have been working out for a while should have tried different supplements to see if they can enhance their fitness effects and get twice the result with half the effort. But what are the functions, effects, and effects of various supplements on the body?
Creatine - can help you "quickly eliminate fatigue, restore physical strength, and enhance muscle endurance and explosive power"
What does creatine do?
Playing an important role in the explosive power of muscle growth, creatine can allow you to increase muscle strength by nearly 20%. That is to say, when you do weight-bearing movements, you can lift heavier while delaying "fatigue", allowing you to The muscles are better exercised, thereby accelerating muscle growth and allowing you to recover quickly.
What is creatine?
Creatine is actually a natural substance produced in the body and is an important element for the body to release energy. Our liver, pancreas and kidneys produce three amino acids respectively - arginine, glycine and methionine - and creatine is the combination of these three. become. After creatine is metabolized by the body, it will be excreted in the urine. Generally speaking, our daily metabolism of creatine is about 2 grams.
Is creatine harmful to the body? Is there anything I should pay attention to before eating?
1. Creatine is a type of organic acid that exists in the human body itself. Therefore, taking creatine will not cause any serious side effects to the body.
2. However, pure creatine will cause the body to retain water, causing you to gain weight. The more water in the muscles can delay "fatigue" and may make your stomach bulge.
3. If you have kidney problems, be careful when using creatine to avoid increasing the burden on the kidneys.
4. Pure creatine is very irritating to the gastrointestinal tract, and some people may experience diarrhea after drinking it. For example, drinking grape juice after training, or adding it to a whey protein drink and mixing it can alleviate the related situation.
5. Since creatine will accelerate the consumption of energy in your body, you must replenish enough calories before exercising. If you have insufficient blood sugar, you are likely to experience dizziness and weak feet during exercise. .
How to take creatine to get the best effect?
Note that the more you take, the better the effect will be! Any supplement that cannot be digested by the body will increase the burden on the kidneys. Only during high-intensity training will the special effects of creatine be highlighted.
For creatine to work optimally, it is necessary to keep the creatine stores in the body in a saturated state. The storage period of creatine is generally 5 days. Normal people can take 20-25 grams a day, which can be divided into 4-5 meals. After that, they can take about 10 grams a day. Taking it with something containing fructose, such as juice, can enhance absorption.