Creatine is a carbon-containing organic acid, which can help our muscles and nerve cells grow. But excessive use will increase the body's water and weight. For people who want to control their weight, it will cause muscle spasms and increase the metabolic burden on the kidneys. Long-term excessive use will cause renal function decline. Taking creatine will increase the secretion of androgen and cause acne on facial skin, so the dosage and time should be controlled reasonably, for example, it is best to take it between meals or 30 minutes to 1 hour before training and competition, and replenish enough water every day during taking, so as to ensure the cells to replenish water and prevent some adverse reactions after taking it.

Extended data

The role of creatine

The main function of creatine is to improve the phosphocreatine system in the body and provide energy for muscle exercise. This is a rather difficult concept to understand. First of all, I must emphasize that muscle fibers can store ATP. The energy produced by ATP is only enough to make muscles contract for three seconds, and even high-level bodybuilders can extend it to 5-6 seconds. So what's the point of storing so little energy in the body? Of course it makes sense. This is the source of our explosive power, and sprinters will deeply understand why explosive power is so important. And now three seconds of real training is not enough! Therefore, we must find a way to continuously generate energy in our body to complete long-term muscle contraction.

Phosphagen: In order to continuously supplement ATP, muscle cells contain high-energy phosphate compounds called creatine phosphate. More specifically, these compounds contain phosphates. The enzyme released by your muscle cells will make the phosphoric acid separate from the creatine phosphate molecule, then the phosphoric acid will be converted into ADP, and finally the high-energy molecule ATP will be formed again. Simply put, when your body uses ATP, it will separate phosphate to produce the energy needed for exercise, and the rest is called ADP. Our muscle fibers contain a lot of creatine phosphate, which can produce ATP needed for exercise. Your muscle cells release enzymes to separate creatine from phosphoric acid, which releases energy, and then phosphate molecules combine with ADP to produce ATP. Phosphagen can provide 10-20 seconds of energy, so that bodybuilders can continue high-intensity training.