Creatine is a naturally occurring amino acid derivative in human body, which can rapidly increase muscle strength, promote new muscle growth, accelerate fatigue recovery and improve explosive power. The more creatine the human body stores, the stronger its strength and athletic ability.
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 to provide energy. It can also increase strength, increase muscles and accelerate fatigue recovery. The more creatine stored in human body, the more sufficient energy supply, the faster fatigue recovery and the stronger exercise energy. When physical energy consumption is high, the human body needs about 5 grams of creatine every day. However, the requirements of creatine can not be fully met in daily diet.
Creatine exists in fish, meat and other foods, but the quantity is very small (half a kilogram of meat can only provide 1 g creatine). To achieve a daily intake of 5 grams, you must eat 2.5 kilograms of meat every day, which is unlikely and needs to be supplemented.
The recommended daily dosage is 5g, which can be adjusted to 1 cup with warm water, and the temperature is preferably lower than 40 degrees, or it can be drunk together with whey protein powder or muscle-strengthening powder. Creatine is a crystal, which is not easily soluble in water, and there will be some insoluble substances.