Tip: Please do not overdose on creatine. Junior bodybuilders should not exceed 5 grams per day. Athletes and other people with good basic training can take it based on the advice of coaches and nutrition experts.
First, by-products
Low-purity creatine not only has no obvious effect, but is also harmful to the human body. The harmful substance is mainly a derivative called dicyandiamide, which will increase the excretion burden of the kidneys. The content of dicyandiamide in creatine with a purity of 99.99% is less than 20PPM. Therefore, for the sake of health, try to buy creatine with a purity of more than 99%. Don't harm your body just to save a little money.
Second, energy source
The movement of human muscles relies on the decomposition of adenosine triphosphate (ATP) to provide energy. In high-intensity exercise, ATP will be decomposed within a few seconds, which means that it can only provide energy for a few seconds. During aerobic exercise It can be synthesized by aerobic decomposition of carbohydrates, fats, etc. However, during anaerobic exercise, when oxygen is insufficient, creatine begins to intervene in energy metabolism, and it combines with phosphate to form creatine phosphate (CP), which theoretically replenishes ATP. , the more creatine is stored, the more CP is synthesized, the supply of ATP can be maintained for a long time, and the muscles can last longer during high-intensity exercise. During the recovery period, the synthesis of creatine still relies on carbohydrates and other aerobic activities. To provide energy, don’t consume too little carbohydrates. Otherwise, after the creatine is decomposed, it cannot be synthesized and it will not be able to provide energy for the next training.
Third, danger
Because creatine can quickly replenish energy. Therefore, it is easy to overtrain during training. Please strictly follow the gradually increasing plan for training. Do not increase the intensity arbitrarily when you feel you have exercised enough during a certain training session. Otherwise, overtraining is a trivial matter. What is more serious is muscle strain or even rupture caused by overuse when the muscles have reached their physiological limits. Once injured, it is not easy to recover.
Also, there are many reports that creatine may cause various side effects. Although I have not found any specific examples or data, for the sake of safety, please do not overdose on creatine