The consumption of branched-chain amino acids (bcaa) in muscles is also rapid during training. Supplementing bcaa before and/or during exercise can improve exercise ability and delay fatigue. Taking branched-chain amino acids (bcaa) immediately after exercise or with meals after exercise can reduce the level of cortisol and quickly restore the level of bcaa in muscles. Creatine is the energy source of explosive exertion, so it is best to take it after exercise and exercise.

Leucine, valine and isoleucine are commonly referred to as branched-chain amino acids. They are all amino acids that the human body cannot synthesize by itself and need to be ingested through diet. Branched-chain amino acids have become quite popular in recent years because they claim to increase the synthesis of protein in muscle and inhibit the decomposition of protein. They can reduce the fatigue of long-term exercise by reducing the production of serotonin in the brain.

Although limited research shows that after a period of endurance training, a large number of branched-chain amino acids may improve the synthesis of protein, but in the long run, there is not much evidence that this can shape a larger muscle group. It has been proved that branched-chain amino acids can relieve delayed muscle soreness after strenuous exercise.

Advantages of extended information creatine:

Creatine has existed as a supplement for decades, during which its benefits and safety have been supported by hundreds of studies. Creatine is a natural substance that our body uses to produce energy. The body converts creatine into creatine phosphate and stores it in muscles. Creatine supplements work by improving their effectiveness in muscles, which helps us to maintain energy in high-intensity sports, such as weight lifting, cycling and interval running. Taking creatine supplements for a long time can improve the quality of resistance training, which can usually improve strength and performance by 5% to 15%.

Creatine is also good for endurance athletes. A study in the United States found that if athletes take creatine five days before carbohydrate load (a strategy to maximize energy storage, which endurance athletes often use, that is, eat a lot of high-carbohydrate food before training or competition to keep their bodies in the best exercise state), their glycogen levels can increase by 53%. The improvement of glycogen level is very important for muscle. When strenuous exercise consumes a lot of blood sugar, glycogen can be used as energy supply.

Because glycogen storage is closely related to long-term exercise, creatine supplementation is very beneficial in endurance activities, especially for marathon runners.

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