Creatine can increase muscle strength, release more energy for training, and promote muscle growth through the cycle of "muscles produce force, and force produces muscle"; at the same time, it can bring water into the muscles and increase the volume of muscle cells. The increase is beneficial to the increase in the size of muscle cells, the absorption of amino acids by muscle cells, the synthesis of proteins, increasing the synthesis rate of muscle protein, and promoting the growth of new muscles. Therefore, many people who have taken creatine have experienced significant increases in strength, muscle swelling, and increased girth.
Protein powder increases high-quality whey protein while controlling carbohydrate intake.
Suitable for use at night and in the morning.
Because bodybuilders should try to control their carbohydrate intake at night. Why? Because consuming carbohydrates at night will increase insulin levels in the body - which will lead to muscle breakdown! And continued high insulin levels in the body It may also lead to the terrible type 2 diabetes! Therefore, whey protein is needed at night to help you synthesize muscles in your sleep.
As for the morning, of course, I make a portion and drink it as soon as I get up, so that my body, which has not eaten for nearly 10 hours, can stop the decomposition of muscles.
You can also drink it together with heavy muscle powder after training.
Creatine in the human body is mainly synthesized in the liver and kidneys, transported to the muscles through blood circulation, and then receives energy from ATP through creatine kinase to synthesize creatine phosphate to store energy. There are 120-140 grams of creatine phosphate in the human body, 95% of which is found in skeletal muscle.
The role of creatine supplementation has been recognized by the majority of bodybuilding enthusiasts and athletes. Oral administration of creatine can increase the storage of creatine phosphate in muscles by 20%. The filling of creatine can quickly increase energy, increase muscle explosive power and endurance, and improve physical fitness and sports performance.
Reasonable use of creatine can also indirectly increase the size of muscles, because with more energy, athletes can perform higher-intensity training, and promote the circulation of "muscles produce strength, and strength produces muscles" As muscles grow, when muscle cells absorb creatine, it also brings more water (hydration) to the cells. This increases the cell volume, increases the rate of muscle protein synthesis, and promotes the growth of new muscles.
Although many bodybuilders and athletes have taken creatine, there are still many issues that need to be elucidated about the scientific use of creatine.
1. When taking creatine, the dosage and time must be controlled reasonably. Excess creatine is uneconomical and can increase water weight, muscle cramps, and metabolic burden. The best plan is: for 5-7 days in the "creatine loading" phase, take 0.3 g/kg body weight every day, about 5 g each time, and then 0.3 g/kg body weight every day.The dose of .03 g/kg body weight is maintained.
2. Taking creatine should match the training content such as strength or speed. Be careful not to overtrain while taking creatine to prevent muscle and ligament strain. At the same time, protein and other nutritional supplements should be used to provide sufficient raw materials for muscle growth, otherwise there will be no ideal weight gain.
3. During the period of taking creatine, you should add enough water every day to ensure the progress of cell hydration and prevent the side effects of muscle tightness, stiffness or spasm after using creatine. However, creatine cannot be brewed with hot water to prevent the structural change of creatine hydrate. At the same time, it cannot be taken together with orange juice or caffeinated drinks, because the acidic substances contained in the former will denature the creatine hydrate into waste, and caffeine has a dehydrating effect on the body, which will affect the hydration of muscle cells. .
4. Creatine should be taken together with grape juice or other sugary drinks (except fructose), because the increase in insulin concentration caused by sugar accelerates the absorption of creatine by muscle cells. Studies have shown that taking creatine and sugar together can increase the reserve of creatine phosphate in the muscles by 60%.
5. High-purity creatine monohydrate is an ideal supplement. Many studies have shown that oral administration of creatine phosphate and creatine citrate is ineffective in filling creatine phosphate in muscles.
6. Creatine powder is easier to be absorbed and utilized by the human body than capsules and tablets.
7. Since taking creatine will cause weight gain, athletes who need to control or lose weight should use it with caution.
Why is the best creatine more effective than ordinary creatine?
Experiments have shown that taking creatine and sugar at the same time will help the muscles absorb more creatine, with a high absorption rate. The creatine content in the muscles is 10% higher than that of simply supplementing creatine. This is different from the effect caused by sugar. associated with an increase in serum insulin. The best creatine is made with a reasonable ratio of creatine, sugar and phosphate based on theory and multiple practical experiences. It is more effective than pure creatine supplementation.