Creatine (Cr) is a substance synthesized by arginine, glycine and methionine. The sources of creatine in human body are: (1) self-synthesis: the above three amino acids are synthesized by the enzyme action of liver, kidney and pancreas. (2) Dietary intake: Creatine exists in animal foods (rich in meat), and about 65,438+0g of creatine can be ingested in daily diet. Creatine can be combined with creatine phosphate (creatine phosphate; CP or PC (also known as creatine phosphate) is transformed into each other and then metabolized to excrete urine. The metabolism of creatine is about 2 grams per day.

Creatine is the "C" in the ATP-PC system of the three major energy systems during human exercise, and it is the energy source of instantaneous explosive force during activity. Studies have shown that it is helpful for athletes who emphasize muscle strength and explosive power. At present, creatine used by most people in China is chemically synthesized white creatine powder containing 1 molecular water, and its supplementary dose is 0.3g per kg body weight every day, which is taken four times (i.e. 0.075g per kg body weight each time) for 6 days. You can use a standard measuring spoon sold in the market when weighing. One teaspoon (flat spoon) of creatine is 4g, 1/2 teaspoons is 2g, 1/4 teaspoons 1 g. When in use, you can calculate the required dose according to your own weight, then take the required dose with a spoon (for example, the weight is 67kg, taking 67× 0.075 = 5g each time, taking 65,438+0/2 teaspoons and 65,438+0/4 teaspoons respectively), and dissolve the supplementary amount in warm water to drink it all, or directly mix it with boiled water and swallow it. In addition, there are also manufacturers selling liquid creatine, but there is no academic research report at present, and the effect needs further study.

Studies have shown that the content of creatine in the body will reach saturation after 5 days by supplementing 20 grams of creatine every day, and the effect of supplementing for 7 days is equivalent to supplementing for 5 days; And its effect can last for 2 weeks after stopping using it. Therefore, the creatine supplement time is limited to one week, and a longer supplement time will not have a better effect. Some studies have also shown that the concentration of creatine in plasma will reach the highest value after adding 5 grams of creatine every time, 1 hour. Is creatine a banned drug? Can creatine supplement have side effects? It has always been a very concerned issue for many users. Creatine is an existing substance in the body, so it is not a drug, so there is no doubt that drugs are banned. Side effects of creatine supplementation Various research reports show that it has no adverse side effects on liver and kidney function, but the dosage used in the study is mostly 20 grams per day for 5-6 days. There is no research report on whether taking supplements in large quantities for a long time will have adverse side effects. However, a small number of people will have gastrointestinal discomfort after creatine supplementation. It is recommended to avoid taking it on an empty stomach and take it half an hour after meals. In addition, some people will gain weight, insomnia, hunger or diarrhea after using it, but this situation varies from person to person. Therefore, it is recommended that users who have never used it try it before the official competition to understand their reaction to creatine, so as to avoid adverse effects in the official competition.

Creatine is over-stored, and it will be helpful to supplement it for a week at a time. Therefore, it is not recommended to supplement it in large quantities for a long time, with an interval of 1 to 2 months each time, so as not to reduce the effect. At the same time, creatine mainly improves the energy of ATP-PC system, so it is helpful for athletes who need explosive power in weightlifting and short-distance sports (100m, 400m, 50m swimming, etc.). The study also shows that creatine may be less helpful to martial arts, such as taekwondo and judo.