How to take creatine for the best effect? ​​Why is creatine unsatisfactory?

Why use of creatine is not effective!

There are two possible reasons for the failure of creatine supplementation to achieve its ideal muscle-building effect.

1. The correct way to take creatine can be absorbed and utilized normally.

Whether it is exogenous creatine or endogenous creatine, the key to truly play a role is that creatine can enter tissue cells and metabolize it. Research has confirmed that there is a specific creatine carrier CrT in the body. With its help, creatine is transported across the membrane.

The impact amount is used to quickly increase the content of creatine in the muscle, but it is inevitable to create it. The creatine carrier CrT saturated, and the amount of creatine far exceeds the number of creatine carriers, so that the carrier cannot transport creatine into the body tissues.

1. Some fitness enthusiasts have been taking creatine, and there is no suspension period, which gradually leads to the inactivation of the creatine absorption carrier, causing the subsequent creatine supplement to be unable to absorb.

2. Some people use hot boiled water to drink creatine, which will change the structure of creatine hydrate;

3. Use orange juice to take it, the acidic substances in it will denaturate the creatine hydrate into waste;

4. Caffeine and theophylline have a Dehydration also affects the hydration of muscle cells.

5. When creatine and alcohol are used at the same time, alcohol may also weaken or offset the effect of supplementing creatine. Therefore, using incorrect methods of taking creatine may greatly reduce the effect of creatine or completely ineffective.

2. The use of creatine must be coordinated with training.

Strength training is a process of muscle destruction. After training, the body is in the golden time for recovery, because the fine damage to muscle fibers caused by strength training promotes the release of growth hormone, muscle glycogen reserves and eggs. The synthesis of white matter reaches its peak. This is also the best time for creatine to play a role in promoting synthesis and filling the creatine pool.

So, without exercise and exercise, simply supplementing creatine will not have obvious effect on muscle growth and explosive power.

However, during the days of rest, you should also take maintenance creatine without exercise to maintain the creatine level in the body. If you stop training for two to three months, you don’t need to continue taking creatine, and you can supplement it when you start muscle building exercise.

How to eat creatine for the best effect!

I heard that pure creatine and sports drinks are used to take The effect is better. Some people believe that honey and vitamin C should be added when creatine is being made. Are these combinations correct? Sports drinks, eating creatine, protein powder, glutamine, branched chain amino acids and other supplements, can they be used together?

Treatment of pure creatine with grape juice or other sugary drinks can speed up the use of creatine by muscle cells.

Study shows that taking creatine and sugar can increase the reserve of creatine phosphate in the muscle by 60%. Honey mainly contains glucose and fructose. The intake of glucose and fructose can stimulate the secretion of insulin, and insulin is involved in creatine The regulation of the synthesis process helps the synthesis of creatine.

Therefore, honey water can be used to absorb creatine. After training, you can use honey or glucose and juice to supplement it.

Vitamin C can be eaten with creatine. Vitamin C as an antioxidant can reduce the damage to the body by free radicals produced by exercise and exercise, shorten the body's recovery time, reduce muscle soreness, slow down fatigue, and increase immunity.

Sports drinks, pure creatine, protein powder, and amino acid supplements are all sports nutritional foods, and there is no "combination" The problem of "contraindications" can be taken at the same time.

1. Carbohydrates and branched chain amino acids can promote insulin secretion, improve the absorption of amino acids and glycogen by muscle cells, and promote the absorption of muscle nutrients;

2. At the same time, branched chain amino acids can also increase the secretion of growth hormone and testosterone. These hormones are conducive to the absorption of creatine, promote the body's protein synthesis, anti-decomposition, and promote the recovery of fatigue after exercise. These nutrients are supplemented together and have the effect of promoting absorption and utilization between each other.

3. Complex muscle-enhancing nutritional products such as muscle-building powder and muscle-building powder are Combine creatine, carbohydrates, some amino acids and complex vitamins in a reasonable proportion to provide the body with comprehensive nutritional supplements.

Take creatine requires correct methods of taking and reasonable exercise, so that creatine can work. At the same time, if you want to improve the effect of creatine, you will have no problem adding honey and vitamin C. There are many brands of creatine on the market. In order to allow fitness enthusiasts to buy products that are safe, Fitness Bar Network recommends a creatine powder with a good reputation:

(Note: During the purchase process, customers will need to provide their ID number. It is used only for customs clearance and will not cause any inconvenience to your life.)

Editation method: Put 1/2 spoon of this product in about 150 ml of cold water and shake it well, once a day. It is recommended to eat it half an hour before exercise.

Editation dosage: 1-3 grams per day.

Suggested group: People aged 18 and above.

Precautions: This product is packaged and sold in units of weight, and the powder may be squeezed into pieces in the barrel. This phenomenon does not It is a product quality issue. Please shake the powder in the barrel to evenly before taking it.

About Muscle Technology Muscletech

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