Creatine is a substance synthesized by arginine, glycine and methionine. It can be synthesized by the human body itself or ingested from food. Not only can it provide energy quickly (all human activities rely on ATP, that is, adenosine triphosphate to provide energy, but the storage of ATP in the human body is very small, and ATP is quickly consumed during exercise, because 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 energy supplied, the more fatigue recovered 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. Formula): molecular weight of C4H9N3O2:131.13casno. : 57-00- 1 Precautions for taking creatine. Patients with progressive muscular dystrophy can take creatine under the guidance of a doctor if the family environment permits, and can't take it too much or casually. Creatine is the energy source of explosive force. Therefore, it is best to take it after exercise and exercise. After exercise, adenosine triphosphate is consumed in large quantities. Taking creatine can help accelerate the production and supplement of adenosine triphosphate collectively, and effectively improve muscle strength, speed and endurance. If you don't exercise, you can't take adenosine triphosphate before you run out, and the effect is even worse. The demand for adenosine triphosphate during muscle exercise is hundreds of times higher than that at rest. The greater the exercise, the greater the consumption of adenosine triphosphate. The storage of adenosine triphosphate in human body is very small, and it needs to be synthesized continuously, but the synthesis speed of the body is very slow, so the body is tired. Therefore, timely creatine supplementation can effectively improve muscle strength, speed and endurance. Improve physical fitness and training level to prevent fatigue. A substitute for creatine. Patients with progressive muscular dystrophy can also take ATP (adenosine triphosphate) under the guidance of a doctor, which is a substance that works around creatine. Its function is similar to creatine, which provides energy for muscle cells and can make muscles recover from fatigue. It is also a nutritional medicine, and it is best to take it after exercise and exercise. The reason is similar to eating creatine. And the price is much cheaper, 100 tablets are generally within 30 yuan. If combined with other drugs that nourish and protect cells, the effect may be better. But take it under the guidance of a professional doctor. For example, vitamin E, ATP, BT and various coenzymes that protect cell membrane, nourish and increase muscle cell energy. The enzyme-reducing biphenyl diester has the functions of stabilizing muscle cell membrane, reducing muscle cell necrosis and protecting muscle cell membrane from enzyme leakage caused by injury, and the price is low. However, due to side effects, it is necessary to take it for 20 days, stop taking the drug 10 day, and strictly control the dose under the guidance of a doctor, so it cannot be taken all the year round. Taking creatine after exercise and exercise, if you don't exercise, the product adenosine triphosphate can't be consumed and can't be supplemented, and the effect is even worse. If you can walk and exercise, you can use it. If you can't walk, you can use atp directly, which is cheaper. Creatine is a nutritional energy medicine and has no therapeutic effect. This should be clear, you can't use boiling water. Boiling water will destroy creatine. Take cold boiled water for mixing, and then exercise will have a nutritional effect. In the past ten years, creatine monohydrate has been considered as one of the most popular and effective nutritional supplements, and its status is enough to keep pace with protein products and rank among the "best-selling supplements". It is rated as a "must-use" product for bodybuilders, and it is also widely used by athletes in other sports, such as football and basketball players, who want to improve their energy level and strength. Creatine is not a prohibited drug, it naturally exists in many foods, so any sports organization can't help using creatine. It is said that at the 1996 Olympic Games, three out of every four winners used creatine. Creatine monohydrate is a classic product. Recently, manufacturers have done a lot of articles about its absorption, which has led to several branches of creatine products. Of course, the original creatine monohydrate powder was found. After investigation, the raw materials of creatine monohydrate in the American market mainly come from five manufacturers, one German company, two American companies and two China companies. Quality purity is the key factor, and many tonic manufacturers also take it as a selling point. In their creatine advertisements, they always attack creatine products made of China raw materials. No matter what administration method is recommended by the manufacturer, most people still choose to use it for a long time from five to fifteen grams a day, and there is a very effective method, which is to mix creatine with glucose and take it half an hour before training. Then, several well-known manufacturers launched the finished creatine glucose product (about 35g), which is convenient for consumers to use and has a good market response, and is known as the "second classic". Since then, various manufacturers have continuously introduced new products, each with its own name, each with its own selling point and supported by scientific theory. Among them, MuscleTech has the highest voice, claiming in the advertisement that its CELL-TECH is 19 times better than other creatine products, and it is "the strongest muscle-building weapon in the United States". The dosage is about 99g each time, and the main components are 75g of medical-grade glucose, 0/0g of creatine monohydrate powder, 200mg of lipoic acid (ALA) and 2g of taurine. This is the so-called "third generation creatine". Theoretically, 75g glucose can optimize insulin secretion, and ALA can stimulate insulin sensitivity. These two effects are superimposed together to produce excellent results. The sales of CELL-TECH have been very good. Compared with the "classic second generation", the obvious difference lies in ALA, which is called "universal antioxidant". Is it really because of its addition that creatine products are replaced? A large number of bodybuilders expressed doubts about MuscleTech's statement, but many big-name manufacturers dismissed it, thinking that adding 200 mg of ALA to creatine products was meaningless and did not help absorption. At the same time, an ingredient called "D- terpineol" appeared in several new creatine products. According to the manufacturer, its ability to stimulate insulin is four times stronger than that of ALA. By the end of 2002, the latest weapon to stab the pancreas was 4- hydroxyisoleucine, an amino acid extracted from fenugreek (Leguminosae) seeds, which can increase the sensitivity of insulin. When combined with glucose, the muscle enhancement effect is 30% better than that obtained by glucose alone. No matter ALA, D- terpineol or 4- hydroxyisoleucine, the target of action is insulin, and their addition is based on "Classic Ⅱ", so they can be classified into one category. "Creatine+Glucose" has a long history, which is welcomed by bodybuilders and challenged in many ways. For example, a manufacturer uses high molecular weight carbohydrates imported from Sweden instead of glucose, and the patent name is "Vitargo", which is extracted from potato starch. Compared with glucose, it passes through the stomach at an ultra-fast speed and will not cause stomach discomfort. It can also restore muscle energy at the speed of 170%, and can also effectively stimulate insulin to synchronize its peak level with creatine, thus delivering creatine to muscle to the maximum extent. Effervescent creatine (Effervescent Creatine), which bubbles and hisses when mixed, is a very popular category. According to reports, in the effervescent state, creatine molecules are decomposed in water, easy to digest and quickly enter the blood stream, and the creatine absorption rate can reach more than 95%. Other products, especially ordinary creatine monohydrate powder, enter the stomach in a solid state, causing gastrointestinal discomfort and affecting the absorption rate. Nearly 50% of creatine is excreted as waste. Generally speaking, such products are packed in 20 small bags. It is not so much the substitution of creatine as the improvement of creatine formula. The main purpose is to enhance absorption, and the core is still creatine monohydrate. HMB, ribose and glutamic acid are added to achieve a synergistic effect, which belongs to a mixed tonic. As for liquid and colloidal products, such as creatine oral drops, it has been rejected by countless experts. Experiments show that they are unstable, and the impurity content is about 40% by HPLC (high energy liquid chromatography) test. It is worth paying attention to anhydrous creatine, apple tricreatine and lemon tricreatine, which have good absorption rate and effect. The creatine products mentioned above have many flavors. Have a drink after training, and you will feel that "this is the happiest thing in the world". But I still recommend the classic creatine monohydrate powder, because it is effective and cheap.
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