Creatine is a nitrogen-containing organic acid, which naturally exists in vertebrates and can help provide energy for muscles and nerve cells. It is a naturally occurring amino acid derivative in human body, which can quickly increase muscle strength, accelerate fatigue recovery and improve explosive power. The more creatine the human body stores, the stronger its strength and athletic ability.
Second, the role of creatine
1, quickly replenish energy
Some people use creatine before training and feel that the training process is not so hard. This is because creatine can provide energy quickly (all activities of human body depend on ATP, that is, adenosine triphosphate provides energy, and the storage of ATP in human body is very small. ATP is consumed quickly during exercise, and creatine can quickly synthesize ATP for energy supply.
The storage of adenosine triphosphate in human body is very small, and it needs to be synthesized continuously, but the synthesis speed of the body is very slow, so the body is tired. Therefore, timely creatine supplementation can effectively improve muscle strength, speed and endurance, improve physical fitness and training level, and prevent fatigue.
2. Promote muscle growth
If the goal of our fitness is to gain muscle, it is very necessary to use creatine as an auxiliary, because under normal circumstances, not only will we lose fat, but also the loss of muscle is very obvious. Creatine can promote muscle expansion and reduce muscle loss, so that our body fat rate will be reduced and our muscles will be more developed.
Step 3 promote physical recovery
Long-term high-intensity exercise makes our bodies exhausted, and sometimes muscle damage occurs. The use of creatine is conducive to promoting the recovery of the body, preventing muscle strain and improving our physical life.
What side effects does creatine have?
Creatine supplementation can improve athletes' rapid sports ability, which has been confirmed by most research results, but there are still some side effects worthy of attention. Because creatine needs to be combined with water in the body, muscle stiffness, spasm and other adverse phenomena may occur after a large dose of creatine supplementation, and weight gain may occur. Therefore, we must pay attention to the liquid supplement when supplementing creatine in large doses to reduce the occurrence of muscle stiffness and spasm. At the same time, athletes should pay attention to full preparation activities, pay attention to muscle traction, and avoid muscle strain during high-intensity exercise. In addition, because taking large doses of creatine may lead to weight gain, people who have strict requirements on weight should use creatine with caution.