Update1:&; HMB

Q: BCAA, creatine and amino are useful & are there any side effects? Branched-chain amino acids (BCAA) are called branched-chain amino acids in Chinese.

Include leucine.

Isoleucine and valine. According to research

When the branched-chain amino acids in the blood are at a low level, tryptophan will be promoted into the brain.

When the amount of tryptophan entering the brain increases,

Will increase central nervous system fatigue.

At the later stage of endurance training, the level of serum branched-chain amino acids will decrease. This study points out that

Taking BCAA before and after endurance exercise can effectively supplement a lot of amino acid nutrition consumed by muscles 90 minutes after the start of exercise.

The degree of self-fatigue is light.

Supplementing branched-chain amino acids alone is better than adding sugar.

Generally, the supplement amount is 5 ~ 15g at a time.

Supplement about 30 minutes before exercise.

Remember not to add too much.

Because it will greatly increase the blood ammonia level.

Ammonia is toxic to the brain.

* * * Gastrointestinal tract

Reduce water absorption. Creatine belongs to one of the nutritional power stations that can improve exercise ability.

It exists in foods such as meat and fish.

However, we can also synthesize creatine in the liver and kidneys ourselves.

This study points out that

Creatine supplementation is helpful to strength training, especially explosive training.

Like lifting weights.

Strength training

100 ~ 800 meters running

Short distance swimming

Intermittent high-intensity sports and football. Muscle contraction needs to break down adenosine triphosphate (ATP) to provide energy.

However, the storage of ATP in human body is limited.

It takes a few seconds of maximum intensity exercise.

When ATP is insufficient,

The human body will be tired.

Need to constantly regenerate ATP

Creatine phosphate (CP) is necessary to regenerate ATP.

However, the reserves of creatine phosphate in the body are also very limited.

So you need to supplement creatine.

So as to promote the regeneration speed of ATP and improve the sports ability.

Athletes take creatine

The workload can be increased by about 6%

Decreased blood lactic acid level

Creatine level in muscle increased by 20% ~ 30%.

Of course, there are also cases that have no effect. Creatine supplementation has obvious effect on short-term explosive training. The common supplement method is to supplement 20 grams a day in a large dose first.

Continue to use it for 5 ~ 6 days (common creatine supplements are 1 spoon, 1 flat spoon is about 5g, each time 1 spoon, 4 times a day); Then maintain it with a small dose.

Take 2 grams a day for about 35 days. In addition, the effect of adding creatine to carbohydrate drinks (such as juice and glucose water) is better than taking creatine alone.

It can further increase the total creatine content of muscle.

The latest research results show that

Taking creatine together with HMB(HMB is a metabolite of leucine and an important component in the synthesis of protein) can enhance strength and increase muscle. Although creatine has been recognized in sports medicine.

And has no obvious side effect so far.

But we should not take large doses of supplements for a long time.

Because it may inhibit the body's own ability to synthesize creatine.

May gain weight.

This is because creatine makes water enter and stay in muscle while entering cells.

It may also cause muscle soreness and stiffness.

This is because creatine may increase protein synthesis.

Causing cell swelling. Amino: There are many kinds of amino acids.

usually

It is one of the structures/components that make up protein.

supplement

Must be targeted.

If the eyes are repaired or the liver and kidney function is poor,

Will increase the burden on liver and kidney.

On the contrary, it is not good for the human body.

Reference: pathophysiology