The content of this issue is: a series of fitness supplements-creatine.
The audio version shared in this issue can be searched for "Garfield's shovel" on Himalayan FM, so you can listen to it. I like to remember to pay attention to it.
Creatine is a substance synthesized by arginine, glycine and methionine. It is a nutrient naturally found in meat, fish and other foods. At the same time, creatine can also be synthesized by our liver, kidney and pancreas (the amount is very small, and the daily synthesis amount is 1~2g).
The more creatine the human body stores, the more energy it supplies, and the stronger the exercise energy. Under normal circumstances, there is a certain amount of creatine in our muscles, but the amount is very small. The amount of creatine synthesized every day is generally 1~2g, so the main source of creatine in human body still needs to be supplemented by eating.
Creatine can also be supplemented by supplementing foods such as meat (only a small amount). Half a kilogram of fish, meat and other foods can only provide 1 g creatine. To achieve the daily intake of 5g, you must eat 2.5kg of meat every day, so in order to achieve the daily intake, you need to supplement creatine. Therefore, never confuse creatine with stimulants and steroids.
In short, the role of creatine acid is to increase muscle strength, improve explosive power, enhance endurance and promote muscle repair. We need about 5 grams of creatine every day when we exercise regularly and consume a lot of energy.
Almost all studies believe that creatine is an effective and safe nutritional supplement. Healthy adults take creatine in large doses (20g) every day for 5 weeks, and there are no side effects in kidney, liver and blood, and all the test indexes are healthy and normal.
When the dosage of creatine exceeds the upper limit, the human body will excrete creatine through the kidney. Some people may worry that this will have side effects on the kidneys. However, the study found that creatine is a small molecular weight substance, which is excreted through the kidney in a diffuse way without energy, so creatine supplementation will not cause any harm to people who have not had kidney disease before.
But since it is a tonic, we should eat it reasonably, and we must eat what supplements according to our physical condition. If you are just starting fitness training, there is no need to eat creatine. Because the special effect of creatine can only be shown by doing a lot of exercise training. Creatine is more aimed at fitness veterans. Beginners will make rapid progress as long as they ensure normal nutrition, train regularly and don't take any supplements. On the other hand, if the training level is limited, it is useless to eat anything.
Women can also use creatine, which will help improve the quality of your training. Creatine is a good helper to gain muscle, but if you want to gain muscle, you need to cooperate with a high-calorie and high-protein diet besides training. So women don't have to worry about building muscles, but creatine will store a lot of water in your body and make you look bloated. If you don't want to see this effect, I suggest you don't take creatine.
How to eat creatine?
It is enough to take about 2~5g creatine every day, which can be taken before and after training. It takes at least 1 hour from the intake of creatine to the peak of plasma creatine. For creatine to play its role, it needs to go through a process in which muscle absorbs creatine from blood. In other words, to eat creatine before training, you should take it 1 hour in advance. But now many nitrogen pump instructions say that you should take it 15~30 minutes before training. In such a short time, at least the creatine component can hardly contribute to the best effect of this training. At the same time, because creatine stores water, you should drink more water during the intake of creatine.
Generally speaking, eating red meat can get enough creatine. However, the problem is that creatine is easily lost due to high temperature or excessive moisture during cooking. For example, beef and pork have good creatine content. In addition, too much fat in the diet will also reduce the intake of creatine by muscles and reduce the utilization rate of creatine by muscles. Therefore, modern people's eating habits are likely to lead to unsatisfactory creatine intake.
Ok, thank you, and today's sharing is over.
Healthy diet and healthy slimming are our pursuit. The following is Garfield's How to Eat Fitness.
See you next time,