The most complete fitness supplement - Creatine!
Even if you are not an athlete, you have definitely heard of "creatine" - it is called the most complete supplement
Creatine is a nitrogen-containing organic acid in the human body that can help provide energy for muscles and nerve cells. Precisely because creatine is a substance inherent in the body, it does not have any side effects. Creatine will not be banned in any international competition, which shows its safety. Many professional sports nutrition articles have called creatine "the most thoroughly researched, safest and most effective supplement to date."
You definitely have a lot of questions about creatine! Let’s take a look! Analysis of Frequently Asked Questions about the Use of Creatine
Q: Is it necessary 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:
Improve sports performance, including explosive power, endurance, etc., and enhance training effects;
At the same time, when muscle cells absorb creatine, it also brings more water (hydration) to the cells, which increases the cell volume, increases the synthesis rate of muscle protein, and promotes the growth of new muscles
Q: How much creatine do I need?
A: The amount of creatine a person consumes every day depends on his or her body weight and muscle mass. Under normal circumstances, an adult weighing 70 kg needs to consume about 2 g of creatine per day. Part of this creatine is absorbed through food, and part is synthesized by the body itself.
However, when you want to increase strength or improve sports performance, relying solely on the body to synthesize creatine is very inefficient; at this time, additional intake is required. Certain foods, especially red meat and fish, are rich in creatine, but compared to protein, consuming large amounts of creatine through food is not particularly efficient
In fact, excluding those bodybuilders, the average daily intake of creatine through diet is only about 1 g, plus the body's own synthesis of about 1 g (1 ). If you want to get a lot of creatine through diet, it's more difficult - in this case, you will need additional creatine supplements.
Interestingly, although most manufacturers advertise that the daily intake of creatine is about 3-5 g, the academic community has not made a clear "recommended intake" answer. Generally speaking, daily intake of 2 - 20 g is safe
Q: The more creatine intake, the better?
A: Like any nutrient, there is a limit to the amount of creatine the human body can tolerate. Generally speaking, consuming more than 20 g per day is meaningless. The maximum creatine carrying capacity of human muscle tissue is approximately 0.3 g/kg (0.14 g/lb) (3), plus the daily consumption, that is to say, for an adult male of about 70 kg, his maximum creatine The carrying capacity will not exceed 25 g.
Q: Does creatine damage the kidneys?
A: The vast majority of research shows that both short-term (measured in days and weeks)Unit) or long-term (in years) continuous creatine intake, as long as it is controlled within the normal range (less than 20 g), there is no harm to the human body. Although more than 60% of creatine is metabolized by the kidneys, it has basically no impact on the kidneys: scientists even found an adult male with renal metabolic disease who consumed a high-protein diet plus 20 g of creatine every day. The results found that, This intake does no damage to the kidneys.
Known side effects of creatine include:
Diarrhea, gastrointestinal reactions, etc., but generally only exist in the case of excessive intake;
Insufficient fluid intake may cause dehydration reactions (such as cramps);
Short-term weight gain may range from 0.8 to 1.6 kg due to water retention;
Q: Does creatine require a shock period?
A: The so-called shock period refers to the daily intake of a large amount of creatine (usually 15-20 g) in the first 1-2 weeks, causing the muscles to grow rapidly through water retention, and then reduced to 3 grams per day. - Intake of 5 g. This method originated from a 1996 study and has become increasingly popular in the fitness community. However, recently there have been manyMany studies have shown that from a long-term perspective, there is no difference in muscle mass growth without the use of shock periods. What affects muscle growth is the average daily intake of creatine.
Of course, if you are still in the period of superstitious shock, eating like this will not do any harm to your body.
Q: Can creatine be taken with other foods?
A: Absolutely. Creatine can be brewed into water, milk, juice, protein powder drinks... and taken together.
Many experiments have shown that creatine can be more effective when taken together with carbohydrates.
In addition, due to the hydration effect of creatine, you must stay adequately hydrated when consuming creatine! Show your talents
Q: When is the best time to take creatine?
A: There is no limit on the time of taking creatine. As long as you are careful not to take it with coffee or overdose, there will be no problem.
Q: Is there dependence on creatine?
A: The retention time of creatine in the body is about 3-5 weeks. If you stop taking creatine for longer than this time, your weight and latitude may decrease, but this is only due to the loss of water in the muscles, not the muscles. Loss by itself (of course, muscle loss is normal if you don't exercise). Creatine, unlike hormones such as steroids, does not cause any dependence.
Q: I am a newbie and need to serve immediatelyUse creatine?
A: For novices, the first task is to master correct training techniques, develop a training plan that suits them, adjust their diet, and learn enough fitness knowledge... Please consider supplements after everything is on the right track. question.
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 that it can effectively maintain lean body mass and prevent excessive muscle loss during fat loss.
Of course, as mentioned above, short-term use of creatine will cause water retention and slight weight gain, which is completely normal and does not cause fat gain.
Q: Can women also take creatine?
A: The mechanism of muscle growth is gender-neutral, and women can certainly take it. Creatine is not a hormone.
Q: Which creatine is better?
A: Common types on the market now include: creatine monohydrate (monohydrate), creatine hydrochloride (HCl), creatine ethyl acetate (diethyl ether), etc. The latter two are also called "second-generation creatine", and their water solubility and absorption speed are stronger than creatine monohydrate. However, the main content of them is creatine. As long as the total intake remains unchanged, there will be no significant difference in the impact on muscle growth. The latter two are generally more expensive
As long as it is creatine produced by regular manufacturers, there is basically no difference.
Q: Will my muscles grow faster if I take creatine?
A: The most important factors in building muscle are diet and quality training - if you do both well, creatine will give you the icing on the cake!
The scientific method of taking creatine is important,Choosing a professional creatine product is even more critical!
There are a dazzling array of creatine products on the market, and it is not uncommon to buy low-quality creatine powder. Not only is it not helpful for fitness, but it can also damage your health!
In order to save fitness enthusiasts the trouble of choosing creatine products, Fitness Bar Network recommends a creatine powder with a good reputation:
(Note: During the purchase process, customers will be required to provide their ID number only. It is used for customs clearance and will not cause any inconvenience to your life)
How to consume:: Add 1/2 spoon of this product to about 150 ml of cold water and shake well, once a day , the recommended consumption time is half an hour before exercise.
Consumption: Daily consumption 1-3 grams.
Recommended group: Sports people aged 18 and above.
Note: This product is packaged and sold by weight. The powder may be squeezed into lumps in the barrel. This phenomenon does not belong to product quality. If there is any problem, please shake the powder in the bucket until it is evenly distributed.
About Muscletech
This is a sports nutrition brand that has been in the field for 20 years An international company, after 20 years of ups and downs, it has established an excellent brand reputation and unanimous recognition from consumers across the United States and around the world. It has gradually established industry standards in the global nutrition industry, led the industry, and become a global iconic sports nutrition product. brand.
