The Mystery of Creatine – Understand the In-depth Learning of Creatine

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

Are you worried about the side effects of creatine? Will you be lighter when you stop supplementing creatine? Or will creatine hurt the kidneys? I believe you have heard of these. And below we will let you know the misunderstandings and truth about creatine you should know.

1. What is creatine?

Cretine is composed of amino acids produced by the liver, kidneys and pancreas. It naturally exists in muscle tissue, red meat and fish, although the content is much lower than the commercially available creatine powder.

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So how creatine works What about ?

Cretinine transports extra energy into cells to reduce fatigue.

When muscles contract, it destroys phosphorus atoms in the ATP structure, so ATP is converted into ADP (agental phosphate diphosphate).

When your body cannot use ADP as fuel, and the ATP content in your body is limited in a short period of time. To make up for the lost ATP, ADP begins to obtain the required phosphorus atoms from the stored creatine phosphate in the body to form more ATP.

When you start supplementing creatine, you will have more creatine phosphate, and you will be able to extend your training time and increase intensity. After weeks and months, the increased training volume will make you stronger, stronger and stronger than before.

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3. Creatine is similar to anabolic steroids?

Error! Steroids mimic testosterone and are prohibited in the Olympics and most professional sports. On the contrary, the International Olympic Committee, Professional Sports Alliance and the National College Students' Sports Association (NCAA) ) It is not prohibited to use creatine.

4. Can creatine not exercise help you increase muscle?

Wrong! It does work for children with certain muscular dystrophy, even if they are not engaged in training. However, for healthy people, the best effect of creatine is shown to be when used in combination with resistance training.

5. Can creatine cause gastrointestinal discomfort?

Correct! But rare. Studies show that about 5% to 7% of people have experience in stomach pain, diarrhea or both after using creatine.

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6. Can creatine help you run long-distance running?

Error! Creatine helps athletes with higher fast muscle mass (such as baseball fighters) than athletes with lower fast muscle mass (such as marathon runners). If you are an endurance athlete, if you do not involve fast muscle fibers, you do not need to supplement creatine. Creatine has a very high effect on improving muscle explosiveness, but in terms of endurance, it is lackluster.

7. Can creatine cause edema?

Correct! Creatine attracts water molecules into muscle tissue, increasing the weight of moisture, and at first the muscles look bigger. ( But in fact, you haven't added any muscle fibers unless you start training. Creatine is a molecule that has a very strong attraction to water.

The results of everyone using will not be the same. About two-thirds of users will increase their weight by 0.8-2.9% in the early stages of creatine supplementation.

8. Will creatine make your muscle lines look less obvious? 　　Correct! There is a reason why bodybuilders stop using creatine a month before the competition. Creatine hydrate, which makes moisture enter the muscles. The extra moisture increases the volume of the muscles, but also makes the appearance lines look blurry.

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9. Using creatine, muscle loss after stopping supplementation?

Error! Your muscles may look smaller because creatine brings extra moisture. Poser asked: The real question is, when you stop supplementing creatine, can you maintain your strength and muscles? The answer is yes! Your muscles may look smaller because creatine brings extra moisture. Poser asked: The real question is, when you stop supplementing creatine, can you maintain your strength and muscles? The answer is yes! .As long as you continue to train, you can maintain the muscles you have trained in the past.

10. Shouldn't you use too much creatine? 　　Correct! It's illogical to supplement more than 20 grams per day for a week or 7 grams per day for a month. There is no evidence that doing so will increase any muscle, so why do people waste money, time and energy just for unknown risks and "0" benefits. Anything on the earth, sugar, coffee, oil, protein and salt, can cause health problems as long as you take too much intake

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11. Will creatine put pressure on the kidneys?

Cretine is a type of organic acid that originally exists in vertebrates, so taking creatine will not cause any side effects on the body. Professional doctors recommend that people with kidney problems should use creatine in moderation to avoid increasing the burden on the kidneys. But in fact, people with kidney problems themselves should use any medicines and supplies in moderation, not just creatine.

12 How to intake creatine?

Hydrated creatine, pure creatine in white powder. Dissolve it in water before eating. Or in a drink, stir evenly and eat it.

Pure creatine is not easy to digest, and it must have an implanted impact period. The so-called impact period means that the user must take about 20 grams of creatine every day for the first five days of the first time of creatine, and use it up in four times. If there are two trainings a day, you can place the time before and after each training. If there are only one training a day, you can take it twice before and after the training. The other two takings are scheduled by yourself, and the interval is longer. After five days, the normal dosage is restored, about 5 grams. You must eat it every day.

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