What is creatine?
Creatine is a food additive, mainly used in the field of fitness. Natural creatine is mainly concentrated in animal muscles (such as meat and fish), while human muscle contains creatine. Many bodybuilders achieve the effect of muscle enhancement by taking creatine powder. They take 20g creatine powder every day to improve the performance of the body in high-intensity sports.
Effect of creatine monohydrate
1.Creatine monohydrate is well absorbed (>99%). Creatine monohydrate powder is often used as a dietary supplement. Most creatine is stored in skeletal muscle in free form (i.e. creatine) and phosphorylated form (i.e. phosphocreatine). Creatine and creatine phosphate provide energy to support short-term, high-intensity exercise. Muscle creatine generates energy very quickly. The creatine in skeletal muscle can support the body to perform extreme intensity exercise for 8 to 10 seconds.
2.A small amount of creatine is also stored in the brain to support energy generation. Adding creatine monohydrate to the brain can increase the content of creatine in the brain in a small amount, thus improving the cognitive processing ability of the brain, reducing the risk of potential damage and promoting the recovery of mild traumatic brain injury (mTBI/brain concussion).
3.Studies have proved that the intake of about 5g creatine monohydrate can increase muscle creatine, 4 times a day, lasting for about 5 days (the "shock period"). The recommended dose based on weight is 0.3g creatine per kg body weight per day, which is usually divided into 3-4 doses (taken with meals) for 5 consecutive days. After that, the maintenance dose is 0.03g per kg body weight, once a day. Creatine was increased to saturation level in about 4 weeks.
4.Taking creatine supplements with meals after sports may help athletes establish the habit of proper nutrition intake after sports. Creatine supplementation is similar to carbohydrate supplementation. For example, sprinting can benefit from creatine supplementation.
The combination of creatine supplementation and resistance training can improve training effects, such as muscle strength, endurance and muscle hypertrophy. Creatine supplements are an effective training aid to increase strength and conditioning training programs.
5.Creatine supplementation can improve the recovery of muscle disuse atrophy, such as recovery from injury. Very low levels of physical activity, such as during braking, can lead to a decline in muscle creatine, strength, endurance and quality, as well as many other adverse changes, and creatine supplements can weaken or reverse these declines.
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