2. Creatine helps the body to recover. In recent years, there are many studies on the contribution of creatine to muscle recovery after training, and the results are satisfactory. In 2004, researcher Santos studied the effect of creatine supplementation on muscle cell injury of endurance athletes (30 km race).
3. Creatine can improve anaerobic capacity. In a research report for excellent explosive athletes, the Ziegenfuss research report shows that only three days of creatine storage time can obviously improve muscle quality and sprint performance.
4. Creatine contributes to muscle growth. For bodybuilders and strength athletes, another extremely important benefit of creatine is its muscle expansion.
Extended data:
Creatine can be absorbed and utilized normally only when taken correctly. Whether exogenous creatine or endogenous creatine really works, the key is that creatine smoothly enters tissues and cells for metabolism. Studies have confirmed that there is a specific creatine carrier CrT in the body, and with its help, creatine is transported across the membrane.
The purpose of using shock dose is to rapidly increase the content of creatine in muscle, but it will inevitably lead to the saturation of creatine carrier CrT, and the amount of creatine far exceeds the amount of creatine carrier, so that the carrier can not completely transport creatine to the body tissue.
Taking creatine must be combined with training. Strength training is a process of destroying muscles, and the body is in the golden time of recovery after training, because the slight damage to muscle fibers after strength training promotes the release of growth hormone, and the storage of muscle glycogen and the synthesis of protein reach the peak. This is also the best time for creatine to play a role in promoting synthesis and fill the creatine pool.
Therefore, in the absence of exercise, simply supplementing creatine has no obvious effect on muscle growth and explosive force. However, in the days of intermittent rest, you should also take a maintenance amount of creatine instead of taking physical exercise to maintain the creatine level in the body. If you stop training for two to three months, you don't have to continue taking creatine, but you can supplement it when you start practicing muscles.
References:
Baidu encyclopedia creatine