The most thorough fitness supplement - creatine!

The most thorough fitness supplement - creatine!

　　Even if you are not an athlete, you must have heard of "creatine" - it is called the most thorough supplement

　　Cretine is an organic acid containing nitrogen in the human body, which can help provide energy for muscles and nerve cells. It is precisely because creatine is an inherent substance in the body, so it does not have any side effects. creatine will not be prohibited in any international competition, which shows its safety. There are also many professional sports nutrition articles that call creatine "the most thoroughly studied supplement so far".

　　You will definitely have many questions about creatine! Let's take a look! Analysis of FAQs on creatine use

Q: Do you have to take creatine for fitness?

　　A: Like any other supplement, supplements cannot replace diet. Creatine is not a magic potion, nor is it Popeye's spinach!

　　The main functions of creatine:

　　Improving exercise performance, including explosive power, endurance, etc., and enhancing the training effect;

　　At the same time, when muscle cells absorb creatine, they also bring more water (hydration) to the cells, thus increasing the cell volume, increasing the speed of myoprotein synthesis, and promoting the growth of new muscles

　　Q: How much creatine do I need?

　　A: The creatine consumed by people every day depends on their own body weight and muscle mass. Under normal circumstances, a Adults weighing 70 kg need to consume about 2 g of creatine every day. Some of these creatines are consumed by food intake and some are synthesized by the body themselves.

　　However, when you want to increase strength or improve your sports performance, it is very effective to rely solely on the body to synthesize creatine alone; at this time, additional intake is required. Some foods, especially red meat and fish, are rich in creatine, but compared to protein, creatine is not particularly efficient intake by food intake.

　　In fact, except for those bodybuilders, people consume only about 1 g of creatine every day through diet, plus the body synthesizes about 1 g of creatine itself (1). If you want to consume a lot of creatine through diet, it is more difficult - at this time, you need additional creatine supplements.

　　Interestingly, although most manufacturers promote the daily creatine intake of about 3-5 g, academics do not have a clear answer to the "recommended intake". Generally speaking, daily intake of 2 - 20 g is safe

Q: The more creatine intake, the better?

　　A: Like any nutrient, the amount of creatine that the human body can bear is limited. Generally speaking, it is no longer meaningful to consume more than 20 g per day. The maximum creatine load capacity of human muscle tissue is about 0.3 g/kg (0.14 g/lb) (3), plus the daily consumption, that is, an adult man with about 70 kg will not exceed 25 g.

　　Q: Does creatine damage the kidney?

　　A: Most studies have shown that whether it is short-term (in days and weeks) or long-term (in years) continuous creatine intake, as long as it is controlled within the normal range (less than 20 g), is not harmful to the human body. Although creatine is metabolized by the kidneys by more than 60%, it has little effect on the kidneys: scientists even found an adult male with kidney metabolism disease to consume a high-protein diet every day, plus 20 g of creatine, and found that this intake is not harmful to the kidneys. .

　　The known side effects of creatine include:

　　Diarrhea, gastrointestinal reactions, etc., but they usually only exist in excessive intake;

　　In the case of insufficient water intake, it may cause dehydration reactions (such as cramps);

　　The short-term water retention may cause weight gain of about 0.8 - 1.6 kg;

　　Q: Does creatine require an impact period?

　　A: The so-called impact period refers to the intake of a large amount of (usually 15 - 20 g) of creatine every day in the first 1-2 weeks, causing the muscles to grow rapidly through water retention, and then reduce to 3 - 5 g per day. This method originated from a 1996 study , and gradually became popular in the fitness industry. However, many recent studies have shown that from a long-term perspective, there is no difference in the growth of muscle mass when not using the impact period. What affects muscle growth is the average daily total creatine intake.

　　　Of course, if you are still superstitious about the impact period, eating this way is not harmful to the body.

　　Q: Can creatine be eaten with other foods?

　　A: It is totally OK. creatine can be brewed in water, milk, juice, protein powder drinks... Taking.

　　Many experiments show that taking with carbohydrates can make creatine more effective.

　　In addition, due to the hydration of creatine, you must maintain enough water in creatine! Only then can the effect be fully demonstrated

　　Q: When is it better to eat creatine?

　　A: There is no limit on the time for creatine to take, as long as you are careful not to take it with coffee or do not take it overdose, there is no problem.

　　Q: Is creatine dependent?

　　A: The retention time of creatine in the body is approximately 3 - 5 weeks, assuming that you stop creatine intake for more than this time, your weight and latitude may drop, but this is only because of the loss of water in the muscles, not the loss of muscle itself (of course, if you don’t exercise, muscle loss is normal). Creatine is different from hormones such as steroids and will not have any dependence.

　　Q: I am a novice, do I need to take creatine immediately?

　　A: For novice, the first task is to master the correct training skills, develop a training plan that suits you, adjust your diet, and learn enough fitness knowledge... Please consider the supplement problem after all this is on the right track.

　　Q: I am losing fat, can I still take creatine?

　　A: Although the main function of creatine is to help muscle growth, taking creatine during fat loss will not have any side effects. Another major function of creatine is to effectively maintain weight loss. , prevent excessive muscle loss during fat loss.

　　Of course, as mentioned above, taking creatine in the short term will cause moisture retention and a slight weight increase is completely normal, and it is not creatine that leads to fat increase.

　　Q: Can women also take creatine?

　　A: The mechanism of muscle growth does not matter whether it is gender, women can take it. Creatine is not a hormone.

　　Q: Which creatine is better?

　　A: Common types on the market now include: monohydrate, creatine hydrochloride (HCl), ethyl acetate creatine (diethyl ether), etc. The latter two are also called "second-generation creatine", and their water solubility and absorption rate are stronger than creatine monohydrate .However, their main content is creatine. The impact on muscle growth will not be significantly different under the premise that the total intake remains unchanged. The latter two are generally more expensive

　　　There is basically no difference between creatine produced by regular manufacturers.

　　Q: Will muscle growth grow faster after taking creatine?

　　A: The most important factor in muscle growth is diet and high-quality training - if you do both, creatine will add icing on the cake!

Scientific methods of taking creatine are important, and choosing a professional creatine product is even more important!

There are a wide range of creatine products on the market. If you buy inferior creatine powder for a long time, it will not only not help you in fitness, but also damage your health!

In order to save the troubles of fitness enthusiasts when choosing creatine products, Fitness Bar Network recommends a creatine powder with a good reputation to everyone:

(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.)

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

Eating 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 constitute a product quality problem. Please put the barrel before taking it. The internal powder can be shaken evenly.

About Muscle Technology Muscletech

This is an international enterprise that has been in the field of sports nutrition products brands for 20 years. After 20 years of ups and downs, it has established excellent brand reputation and unanimous recognition from consumers across the United States to the world, and has gradually established industry standards in the global nutrition products industry, leading the industry, and becoming a global iconic sports nutrition product brand.

[Follow the official WeChat official account of "Muscle Power Mall" in the fitness bar]

[Follow the official WeChat public account of "Muscle Power Mall"]

A lot of discount coupons are waiting for you to receive Get to know in advance for special offers

One-click query for order logistics

There are also cute customer service girls to flirt with~

(Note: Follow the Fitness Bar WeChat public platform, subscribe to search for "Fitness Bar Network" or "Click to scan and follow")

Related recommendations

The answers that all fitness men want to know most (Nutrition)

Fitness supplements: What is glutamine? The function of glutamine

How to eat nitrogen pumps? When to eat? Issues that need to be paid attention to when using nitrogen pumps?