Is creatine harmful? Now people pay more attention to fitness. Taking creatine before exercise can effectively improve the level of creatine in the body and prevent its own exercise from affecting it. What are the specific hazards of creatine?
What are the hazards of creatine? 1 1 unwell
Creatine should also be taken in moderation. If you take too much creatine, the body's water weight will increase, and the pressure of new metabolism will also increase, resulting in muscle spasm. Therefore, creatine must be taken in moderation, and the right one is the best. Creatine is usually taken between meals, or half an hour to an hour before training, which can supplement kinetic energy before training or quickly after training.
2. Ligament strain
After eating creatine, don't think you are unscrupulous. If you have strong athletic ability, you should overtraining, otherwise it will easily cause ligament strain. It is best to take creatine together with some protein nutrients to provide sufficient nutrition for muscle growth and promote muscle growth.
3, muscle discomfort
Many people will have muscle stiffness, spasm and tightness after taking creatine, so it is best to supplement water when supplementing creatine, but not with orange juice and caffeine, otherwise the alkaline substances in it will synthesize waste with creatine, which will affect the effect of creatine. And you can't brew creatine with hot water, otherwise it will affect the structure of creatine.
Step 4 gain weight
Taking creatine will increase weight, which is good for some thin people, but not for those who want to control their weight, so taking creatine must be cautious.
What are the hazards of creatine? 2 the role of creatine in fitness
1, muscle gain
Combined with resistance training, creatine nutritional supplement has been repeatedly proved to be a very effective method to increase muscle mass.
There is evidence that creatine supplementation can increase muscle mass twice as much as that without creatine supplementation.
Although the exact mechanism of the increase in muscle mass is not clear, there is evidence that the increase in muscle mass may be due to the increased ability to do a lot of high-quality training. In essence, increased creatine storage can give you extra performance, improve your adaptability during training, and you can achieve muscle growth over time.
Creatine is also permeable, which means that creatine will suck water into muscle cells, causing muscle swelling. Some experts suggest that this expansion is a signal that can trigger the synthesis of muscle protein, that is, the process of muscle building.
Creatine is especially beneficial to muscle enlargement for those who want to exercise chest, shoulder and arm muscles. In a study comparing the response of increasing muscle mass to resistance exercise, it was shown that creatine supplementation increased more muscles in the upper body than in the lower body. Some people think this is because of different muscle fiber types. That is to say, there are more type 2 muscle fibers in the upper body muscles (used for fast and powerful sports, such as weightlifting). Because these fibers are easier to absorb, creatine intake is also more.
The effect of creatine on muscle quality is also more obvious among vegetarians. A study on the effect of resistance training program combined with creatine supplementation showed that in 8 weeks, the average weight of vegetarians increased by 2.4 grams of lean meat, while that of meat eaters increased by 1.9 kg.
2. Enhance strength and performance
The benefits of creatine supplementation on strength performance have been fully proved. In short-term and long-term research, the strength performance will be improved by 5%, reaching 15%.
The increased strength performance, coupled with the increase of upper body muscle mass, shows that creatine may be the perfect supplement for anyone who wants to achieve the latest PB bench press goal. The study on the influence of creatine on the performance of 1RM bench press shows that it is improved by 3% ~ 45%.
Creatine can also help improve the intensity of other common fitness exercises, such as squat, kicking, leg bending, leg stretching and shoulder pushing. A 10 week study investigated the performance of each event and found that creatine supplements can improve the strength performance of each muscle. This is because with the improvement of physical fitness, the resistance to the effect of high training increases.
Creatine has also proved to be particularly beneficial to weightlifting. An article about the influence of creatine supplementation on strength and weightlifting performance shows that those who have been supplemented with creatine and trained in resistance have improved their performance by 26%. However, the relative scores of those who did not supplement creatine only increased by 12%. 14% difference can make a big difference when you get on the podium on the competition day.
Step 3 supplement glycogen
Creatine can help your body replenish glycogen reserves. In resistance training, muscle glycogen will be reduced by as much as 40%, depending on the duration and intensity of training. The ability to restore glycogen is very important to restore physical strength and help to continue training or exercise at a faster speed.
Step 4 provide energy for the brain
Creatine can also provide energy for the brain. There is evidence that your brain needs a lot of energy in complex psychological tasks, and creatine supplementation can improve performance.
For example, in the test of digital memory, people who supplemented creatine performed better. However, this effect is not shown in a relatively simple recall test, which means that creatine is more effective if the brain needs more energy.
Just like skeletal muscle, due to the lack of creatine in vegetarian diet, creatine nutritional supplements may be more helpful for cognitive function.
Side effects of creatine
Creatine is very safe for most people who are healthy and use it in proper dosage.
However, the reported possible side effects or adverse reactions include: stomach pain, nausea, diarrhea, muscle spasm, dizziness, dehydration, weight gain (caused by muscle water retention), heat intolerance, constipation, fever, restlessness and so on. (These situations are especially common in overuse).
If you have any of the following side effects, please stop taking creatine immediately:
Allergic reactions, especially urticaria, swelling or dyspnea.
Rapid heartbeat
Sensory dehydration
Epilepsy or syncope
Dizziness, lethargy, weakness or unconsciousness
It is also reported that taking creatine supplements may prevent the body from producing its own natural energy reserves, but researchers need to confirm the long-term impact of this situation. An athlete who took more than 10g creatine every day for six weeks also developed rhabdomyolysis (skeletal muscle tissue decomposition) and sudden renal failure. Remember, there are no studies on the main side effects of taking creatine for a long time (up to six months).
Creatine is not recommended for patients with kidney or liver disease or hypertension. If you are taking the following drugs, please avoid taking creatine unless you consult a doctor or health care professional in advance, because this supplement may interact with these drugs:
Non-steroidal anti-inflammatory drugs, probenecid, cimetidine and other drugs that act on the kidney-taking creatine at the same time will increase the risk of kidney damage.
Caffeine-this will make it difficult for the body to use creatine and increase the risk of dehydration. In addition, taking creatine, caffeine and ephedra at the same time (a substance that has been banned in the United States) may increase the possibility of stroke.
Diuretics (water pills)-If you take creatine and diuretics at the same time, you will increase the risk of dehydration and kidney damage.
For children and pregnant or lactating women, taking creatine is not recommended because there is no evidence that creatine is safe for this group.
Is creatine harmful? What is creatine?
Creatine is an amino acid commonly found in meat and fish and stored in our muscles.
Creatine is a popular health tonic, which has been proved to improve physical fitness and strengthen muscles.
Creatine in our body comes partly from food and partly from kidney and liver. Because the daily diet only provides a small amount of creatine every day, creatine supplementation before or after exercise can improve the creatine level in muscles, thus obtaining the best fitness effect.
How does creatine work?
The role of creatine is to help the body use the energy stored in muscles when carrying out high-intensity sports (such as weightlifting, sprinting, jumping, etc.). This means that you can exercise more easily, lift heavier weights and feel less tired during exercise.
Besides improving sports performance and muscle quality (in the long run), creatine has other benefits. Taking creatine can help the body recover to the best level of creatine after exercise, help regulate body temperature, prevent injury and make muscles recover faster after exercise.
The benefits of creatine to women
Although women usually have the same sports goals as men (increasing strength and improving physical fitness), some girls may worry that taking creatine will make them look too big, too heavy or too bloated.
In fact, creatine is also beneficial for women to achieve fitness goals. A study shows that female athletes who supplement creatine not only have higher upper limb strength, but also significantly reduce the percentage of body fat after five weeks of creatine supplementation. Another study also shows that women who take creatine have greatly improved their lower body strength, and their weight has not increased significantly (there will be no "strong" situation for the whole person). Creatine is also beneficial to improve the performance of women in high-intensity sports (such as cycling).
In addition to the exercise-related benefits of creatine, creatine may also help to slow down the development of nervous system diseases and may protect myocardium in case of heart attack.
Other potential benefits of creatine are enhancing muscle mass in the body (which usually decreases with age) and improving bone health throughout the aging process, which are very important for women.
Women have less bone mass than men, and as they get older, they are more prone to osteoporosis (making bones brittle and weak). A study even showed that creatine supplementation can slow down the bone loss in women.
Why do women take creatine?
Women should take creatine, because creatine has been proved to improve physical fitness during high-intensity exercise, enhance muscle strength and fat-free weight, and improve bone quality and recovery speed after fitness. The use of creatine in daily fitness and sports has been widely studied, and it has been repeatedly proved that it can effectively improve sports performance.
As mentioned above, creatine can help women strengthen muscles and reduce fat, thus changing their body composition for a long time, and help them lose weight in two ways. In the short run, better exercise performance can burn fat better, while increasing muscle can increase overall calorie consumption in the long run. It is the key to supplement creatine regularly, so that the muscle can maintain a high enough creatine level and obtain various benefits. Therefore, it is widely recommended that women take creatine regularly.