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.
Precautions for taking creatine
1, taking creatine should reasonably grasp the dose and time. Excessive creatine is uneconomical, and it will also increase the body's water weight, muscle spasm and metabolic burden. It is usually taken between meals, 30-60 minutes before training or competition, and after exercise.
This can give full play to the best role of creatine: taking it before exercise can quickly replenish energy, and taking it after exercise is to make full use of the strong absorption ability of muscle cells to quickly fill creatine.
2. The taking of creatine should match the training content such as strength or speed. Be careful not to overtraining during taking creatine to prevent muscle and ligament strain. At the same time, we should cooperate with protein and other nutritional supplements to provide sufficient raw materials for muscle growth, otherwise there will be no ideal weight gain.
3. During taking creatine, you should replenish enough water every day to ensure the hydration of cells and prevent the side effects of muscle tension, stiffness or spasm after using creatine. However, creatine should not be drunk with hot water to prevent the structural changes of creatine hydrate.
Refer to the above content: Baidu Encyclopedia-Creatine