Creatine consists of arginine, glycine and methionine. Our body can synthesize creatine and ingest it in food. At present, ATP is in the functional system, and the storage of ATP in the body is very small, which requires continuous synthesis, but the synthesis speed of the body is very slow, so the body will be tired. Creatine can rapidly synthesize ATP. In order to provide energy, creatine supplementation in time can effectively improve muscle strength, speed and endurance.

Improve the quality and training level to prevent fatigue. Different from nitrogen pump and high-sugar diet, creatine is a cumulative supplement, which can not improve muscle strength endurance suddenly, but supplement the superposition effect for a long time. The more creatine in the body, the more energy, the stronger exercise ability and the less fatigue. The administration time of creatine can be arranged according to the specific situation. Taking it 30~60 minutes before training or competition can improve the training intensity and improve the physical condition during the competition; Taking it after training or competition can quickly replenish energy and greatly improve the absorption efficiency of creatine by muscles.

In addition, when taking creatine, it is necessary to replenish water in time to ensure smooth hydration of cells and prevent muscle tension and stiffness. When the creatine dosage is reasonable (no more than 20g/ day), it will not have side effects on the body. Because creatine needs liver and kidney metabolism, people with abnormal liver and kidney function should use it with caution. In addition, a few people will have gastrointestinal discomfort or diarrhea after creatine supplementation, so creatine should be taken after meals. You don't need to take supplements, you just need to eat them. You can eat them completely. If you focus on aerobic exercise and don't pursue large muscle mass, these supplements can't be eaten.

After a period of exercise, if you feel slow muscle growth, fatigue and fatigue, you can consider using these supplements. Tonics play the role of icing on the cake, and what ultimately determines your fitness effect is your training, diet and rest. For example, in Schwarzenegger's time, bodybuilders would not mention creatine. Bcaa Yes, there is no protein powder. But they are bodybuilders. Now people see the boss taking out fancy supplements from his bag in the gym, thinking that only by drinking supplements can they become as strong as themselves, and that they are practicing dead muscles. But you can't see how well the boss usually eats and trains. Of course, if you want to enrich yourself with these supplements, there is no problem at all.