Today, I will talk to you about the correct use of creatine and its principle. Help everyone to exercise more scientifically and effectively. Speaking of some health supplements.
Then there is no doubt that only creatine can keep pace with protein powder. About protein powder, I will introduce it to you later.
First of all, I would like to introduce two points to you: Creatine has two advantages over other supplements.
(1) The mechanism of action of creatine is basically clear, and creatine can really help muscle growth; (2) Creatine is difficult to supplement in our daily diet.
Creatine is not like protein powder. In fact, compared with creatine in our daily diet, it can be fully supplemented.
I believe many friends have heard of different ways and precautions for different people to use creatine. So what are the rumors? What are the real precautions?
(1) Do you need to take creatine for fitness? Creatine cannot replace diet, and any supplement is the same. I didn't say I had to take it!
If you don't like tonics, then you can choose. You can also build strong muscles through hard work.
If you are taking creatine, I hope you can know that creatine does not directly promote muscle growth. It can make muscle bigger, because creatine increases muscle volume by increasing muscle water retention.
So after eating creatine, I feel bigger, which is actually the function of water. Of course, in addition, creatine can also improve your sports performance, such as improving your explosive power and endurance. By enhancing your training effect, you can stimulate your muscles more during training.
(2) How much creatine you need: Part of creatine depends on your diet intake, and the other part needs to be synthesized by yourself.
But you should know that if you want to gain muscle, the synthetic effect on your own is very, very low. At this time, you need extra intake. It is not impossible to eat vegetables, but the feasibility is not high.
Because there are a lot of lean meat or fish, the price is not cost-effective. In addition, the extra calories consumed during muscle gain is also a problem. So creatine can be considered.
You must have heard that creatine can be drunk as water, and how much creatine can be drunk. But you should know: there is no standard answer to the intake until now.
So generally speaking, it is safe to take 2 grams to 20 grams a day. Why is it safe? Because the amount of creatine that the human body can bear is limited. Under normal circumstances, the creatine that the human body can bear is about 0.3g/KG.
So with your own consumption, that is to say, the maximum intake of creatine for a 70kg adult male will not exceed 25 grams.
(3) Does creatine have any side effects? Scientific evidence proves that more than 60% of creatine is metabolized by the kidney, but the influence on the kidney can be ignored.
So as long as it is controlled within the normal range, it is harmless to the human body. But it doesn't mean that it has no effect on the human body. Excessive intake can lead to diarrhea and gastrointestinal reactions. Moreover, in the case of insufficient water, re-intake may cause dehydration reaction (such as cramp).
And as I said before, the mechanism of creatine is to keep the water in your muscles, which will make you gain a little weight.
And creatine can also be taken during your fat loss. Because the main function of creatine is to help muscle growth. And female friends can also bring it. Creatine is not a hormone, so no problem.
But if you are a novice friend, I think you should first make a plan that suits you, and change your schedule and diet intake. After we have a certain foundation, we will consider the issue of tonic. In addition, the longer you persist, the richer your knowledge about fitness will be.
I know creatine very well. I hope I can help you. Friends who like it can subscribe.