Tonic? creatine - Health Preservation Learning Network

Tonic? creatine

creatine

Creatine is a nitrogen-containing organic acid, which naturally exists in vertebrates and can help provide energy for muscles and nerve cells. Michel Eugène Chevreul first discovered creatine in skeletal muscle in 1832, and then named it "creatine" according to the Greek word "Kreas" (meat).

Composition structure

Creatine is a substance synthesized by arginine, glycine and methionine. It can be synthesized by the human body itself or ingested from food.

Creatine is a naturally occurring amino acid derivative in human body, which can rapidly increase muscle strength, accelerate fatigue recovery and improve explosive power. The more creatine the human body stores, the stronger its strength and athletic ability.

Not only can it provide energy quickly (all activities of human body rely on ATP, that is, adenosine triphosphate to provide energy, but also 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. It can also increase strength, increase muscles and accelerate fatigue recovery. The more creatine stored in human body, the more sufficient energy supply, the faster fatigue recovery and the stronger exercise energy. When physical energy consumption is high, the human body needs about 5 grams of creatine every day. However, the requirement of creatine cannot be fully met in daily diet.

Composition structure

Creatine is a substance synthesized by arginine, glycine and methionine. It can be synthesized by the human body itself or ingested from food.

source

Creatine exists in fish, meat and other foods, but the quantity is very small (half a kilogram of meat can only provide 1 g creatine). To achieve a daily intake of 5 grams, you must eat 2.5 kilograms of meat every day, which is unlikely and needs to be supplemented.

Content of Creatine in Common Foods

Creatine content in food (g/kg)

Beef 4.5

Chicken number

Cod 3.0

clupeoid

Pork 5.0

Salmon 4.5

Tuna 4.0

Turkey does not.

Other sources

Manyueju 0.02

Milk 0. 1

Creatine classification

Creatine monohydrate

In the past 10 years, creatine monohydrate has been regarded as one of the most popular and effective nutritional supplements, and its status is high enough to keep pace with protein products and rank among the "best-selling supplements". It is rated as a "must-use" product for bodybuilders, and it is also widely used by athletes in other sports, such as football and basketball players, who want to improve their energy level and strength. Creatine is not a prohibited drug, it naturally exists in many foods, so any sports organization can't help using creatine. It is said that at the 1996 Olympic Games, three out of every four winners used creatine.

Creatine monohydrate is a classic product. Recently, manufacturers have done a lot of articles about its absorption, which has led to several branches of creatine products. Of course, the original creatine monohydrate powder was found. After investigation, the raw materials of creatine monohydrate in the American market mainly come from five manufacturers, one German company, two American companies and two China companies. Quality purity is the key factor, and many tonic manufacturers also take it as a selling point. In their creatine advertisements, they always attack creatine products made of China raw materials. No matter what administration method is recommended by the manufacturer, most people still choose to use it for a long time from five to fifteen grams a day, and there is a very effective method, which is to mix creatine with glucose and take it half an hour before training. Then, several well-known manufacturers launched the finished creatine glucose product (about 35g), which is convenient for consumers to use and has a good market response, and is known as the "second classic". Since then, various manufacturers have continuously introduced new products, each with its own name, each with its own selling point and supported by scientific theory. Among them, MuscleTech has the highest voice, claiming in the advertisement that its CELL-TECH is 19 times better than other creatine products, and it is "the strongest muscle-building weapon in the United States". The dosage is about 99g each time, and the main components are 75g of medical-grade glucose, 0/0g of creatine monohydrate powder, 200mg of lipoic acid (ALA) and 2g of taurine. This is the so-called "third generation creatine". Theoretically, 75g glucose can optimize insulin secretion, and ALA can stimulate insulin sensitivity. These two effects are superimposed together to produce excellent results. The sales of CELL-TECH have been very good. Compared with the "classic second generation", the obvious difference lies in ALA, which is called "universal antioxidant". Is it really because of its addition that creatine products are replaced?

Compound creatine

Compound creatine contains high-quality ultra-pure creatine, rich glycogen, and new nutritional fortifiers-calcium pyruvate and phosphoric acid. The scientific and reasonable proportion of these nutrients can ensure that creatine is quickly absorbed and utilized by the human body, thus providing energy quickly and efficiently.

Nutrient content per100g

Heat ≥ 1200kj.

Carbohydrate ≥ 75g

Total fat 0 g

Cholesterol 0g

Protein protein 0g

Creatine monohydrate ≥ 10g

Taurine l- taurine ≥ 6.5g

Phosphorus ≥400 mg

Calcium pyruvate ≥ 1g

A large number of bodybuilders expressed doubts about MuscleTech's statement, but many big-name manufacturers dismissed it, thinking that adding 200 mg of ALA to creatine products was meaningless and did not help absorption. At the same time, an ingredient called "D- terpineol" appeared in several new creatine products. According to the manufacturer, its ability to stimulate insulin is four times stronger than that of ALA. By the end of 2002, the latest weapon to stab the pancreas was 4- hydroxyisoleucine, an amino acid extracted from fenugreek (Leguminosae) seeds, which can increase the sensitivity of insulin. When combined with glucose, the muscle enhancement effect is 30% better than that obtained by glucose alone. No matter ALA, D- terpineol or 4- hydroxyisoleucine, the target of action is insulin, and their addition is based on "Classic Ⅱ", so they can be classified into one category.

"Creatine+Glucose"

"Creatine+Glucose" has a long history, which is welcomed by bodybuilders and challenged in many ways. For example, a manufacturer uses high molecular weight carbohydrates imported from Sweden instead of glucose, and the patent name is "Vitargo", which is extracted from potato starch. Compared with glucose, it passes through the stomach at an ultra-fast speed and will not cause stomach discomfort. It can also restore muscle energy at the speed of 170%, and can also effectively stimulate insulin to synchronize its peak level with creatine, thus delivering creatine to muscle to the maximum extent.

Creatine gluconate

Creatine gluconate is the latest creatine product launched by Gaspari Nutrition Company, USA, and its trade name is SizeOn. The listing of creatine gluconate once triggered a discussion on the use of creatine ethyl ester or creatine gluconate in major fitness forums in the United States. SizeOn is very popular because it does not store water and expands rapidly, and this creatine will not produce ethanol metabolites produced by CEE after decomposition.

Effervescent creatine (Effervescent Creatine), which bubbles and hisses when mixed, is a very popular category. According to reports, in the effervescent state, creatine molecules are decomposed in water, easy to digest and quickly enter the blood stream, and the creatine absorption rate can reach more than 95%. Other products, especially ordinary creatine monohydrate powder, enter the stomach in a solid state, causing gastrointestinal discomfort and affecting the absorption rate. Nearly 50% of creatine is excreted as waste. Generally speaking, such products are packed in 20 small bags.

It is not so much the substitution of creatine as the improvement of creatine formula. The main purpose is to enhance absorption, and the core is still creatine monohydrate. HMB, ribose and glutamic acid are added to achieve a synergistic effect, which belongs to a mixed tonic. As for liquid and colloidal products, such as creatine oral drops, it has been rejected by countless experts. Experiments show that they are unstable, and the impurity content is about 40% by HPLC (high performance liquid chromatography) analysis. It is worth paying attention to anhydrous creatine, apple tricreatine and lemon tricreatine, which have good absorption rate and effect. The creatine products mentioned above have many flavors. Have a drink after training, and you will feel that "this is the happiest thing in the world". But I still recommend the classic creatine monohydrate powder, because it is effective and cheap.

? Because creatine is extracted from solution, the crystal molecules of creatine are all the chemical substance C4H9N3O2 H2O formed by the combination of a creatine molecule and a water molecule, which is called creatine monohydrate. Creatine monohydrate is the most classic creatine product, and it is also an enduring health care nutritional supplement for so many years. Now the pure creatine powder on the market is creatine monohydrate.

B. Creatine compounds

From a chemical point of view, they are all compounds including creatine molecules, which are only a part of their molecular formula. Such as creatine hydrochloride, creatine citrate, creatine phosphate, creatine ester, etc. This is an improved creatine product, which is said to improve the solubility of creatine products and the absorption rate of creatine molecules, which is also a selling point of merchants.

C. Creatine matrix: Creatine matrix (Creatine? Mixed)

Creatine matrix is highly praised by many manufacturers in recent years. It is mixed with various forms of creatine products, including creatine monohydrate, creatine malate and creatine nitrate. The advantages are that it can be taken directly according to the instructions, and there is no shock period. Compared with the poor absorption of creatine monohydrate, the defect of diarrhea has been greatly improved.

brand

ProLAB (Bora),

In (Upton),

BSN，

United Nations (Global Nutrition),

BB (bodybuilding),

MT (Platium version of muscle technology),

MT (muscle technology CreaCore black gold creatine), Promera (con-cert),

MP (Muscle Doctor),

RSP，

Beast,

Bit/inch