How useful is creatine to our fitness population? To understand these questions, we first need to know one of the most basic knowledge principle. That is that creatine is mainly distributed in the muscles, and its active form is phosphocreatine. When we muscle movement, the body will consume a lot of adenosine triphosphate (ATP for short), that is to say, adenosine triphosphate is converted to adenosine diphosphate (ADP for short) at the same time our body to provide this energy. Actions such as those we perform in sports are supplied by ATP, which is characterized by a very short period of time, ranging from a few seconds to more than ten seconds. When our body ATP is completely consumed, our muscles will have no power, such as our squat to do groups of ten after our body of adenosine triphosphate that is ATP depletion, this time the body how to do it?
At this time the body’s phosphocreatine, it will transfer the phosphoric acid to adenosine diphosphate, also known as ADP. It converts ADP into ATP, which continues to provide energy to the muscles. So, supplementing with creatine is helpful for us to improve exercise endurance, improve muscle strength and improve dimension. When we have enough creatine in our body, we don’t fatigue as easily and our fatigue period is prolonged. According to research, people who exercise regularly have a higher than normal amount of creatine in their bodies. This is because creatine can be synthesized by the body from three amino acids: arginine, glycine, and methionine, which are derivatives of these three amino acids. However, the amount synthesized by the body itself is very small, and there is another form of supplementation, which is to get it from food. Creatine is generally found in meat, but the total amount of food consumed is still small. To get 5 grams from food (a level scoop in a supplement) we need to eat about 2.5 kilograms of meat. Realistically, it would be very difficult for the average person to eat that much meat in a day, except for bodybuilders who can eat it. So, this is the time when it is wiser for us to take some extra creatine supplements. There are many varieties of creatine on the market, the most common being aqueous creatine, and there are also steroidal creatine, zinc-magnesium creatine, and so on. But they are all essentially the same, with gimmicky names.
The use of creatine: no matter what creatine need a three to five days of impact period, that is to say, first to our body inside the lack of creatine back, and then every day on the implementation of the daily dose of 5 grams of creatine, basically enough to use. Knock on the blackboard to emphasize, said creatine usage many people will make a mistake, that is, many people will often used to go to eat before training. But this practice does not take into account the time of absorption, digestion and utilization, creatine digestion, absorption and utilization time is 5 to 10 hours. That is to say, if you take creatine before training, basically you are still using the creatine accumulated in the morning or last night, and it is not the creatine that you take before training, which will have an effect immediately after you take it.
In addition, many people say that taking creatine needs to be accompanied by glucose to be more effective, which means that eating some fast carbohydrates will help the creatine to take effect. This is true, so many people like to add glucose, and others like to add juice or whatever, and these are all fine. But I want to make it clear that it’s not the glucose that helps the creatine kick in, it’s the increase in insulin levels after taking the fast carbs, and the increase in insulin levels increases the effect of creatine.
In my personal experience, after taking creatine for almost a month during off-season CYCLE, I gained weight and girth very quickly and my strength went up faster. So creatine works well in supplements for people like us who are involved in strength sports. If I had to recommend one supplement, it would be protein powder without a doubt. If I had to recommend another supplement, it would be creatine. And like now the price of water creatine is not expensive, this is not what high-tech biotechnology, catch double eleven shopping festival stock up some enough to eat a year. However, we need to pay attention to another point, that is, the purity of creatine is very important. Under normal circumstances, it is necessary to achieve more than 99.9% of the creatine, after we take it to the body is useful. If the purity of creatine is too low, not only does it have no effect, but it will also cause damage to our body.
But we don’t have to worry too much, nowadays creatine with low content like this is already quite rare on the market. As long as it is bought through regular channels, there is usually no problem. Finally, there is a common question, that is, creatine is easy to clump when it is wet, can you eat creatine in this state? If you buy simple creatine monohydrate, not mixed with other things, as long as there is no mold, no odor, the color is still white, you can eat, because this thing is very stable at room temperature and pressure. Just like simple salt and honey, theoretically there is no shelf life, but as food, the state regulations must be marked a shelf life. So as long as there is no mold, no odor, the color is still white, you can eat, if there is a little caking is just a bit of moisture, it does not affect, unless the taste and appearance of the change, but still emphasize that this is the theoretical situation, a small amount of words, eat a little bit of their own food is okay, after all, deterioration can not eat a person to death (each time 5g or so, the amount of placed there), if the amount of large, to eat for a long time or taken out for sale, it is best to throw away! A friend asked a question a long time ago, and the memory is still fresh. He said it was okay to use hot water to flush creatine and protein powder. The answer was, no problem. Don’t listen to outdated information based on blackmail, and don’t use hot water to rinse protein powder, etc., as it will destroy the protein. Let alone hot water, even boiling water is no problem.