introduction to the catalogue Basic information sources, methods of taking Creatine monohydrate, precautions for creatine complex, introduction to basic information sources, precautions for creatine monohydrate, introduction to creatine complex, creatine is a substance synthesized from three amino acids: arginine, glycine and methionine. It can be synthesized by the human body itself or ingested from food. Creatine, an amino acid naturally produced in human body, can rapidly increase muscle strength, promote new muscle growth, accelerate fatigue recovery and improve explosive power. The more creatine is stored in the human body, the stronger the strength and athletic ability. It can not only provide energy quickly (all activities of the human body rely on ATP, that is, adenosine triphosphate to provide energy, and the storage of ATP in the human body is very small. When exercising, ATP is quickly consumed, and 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 sufficient energy supply, the faster fatigue recovery 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 cannot be fully met in daily diet. Edit the basic information of this paragraph Chinese name: creatine (anhydrous) [1] Chinese alias: creatine; Myosin; Anhydrous Creatine English name: Creatine English alias: Creatine anhydrous; Creatine preparation; N-amidinosarcosine; 5-Chloro-2-Maino Benzotrifluoride; N-Carbamidoyl-N-MethylglycocasNo.: 57--1EINECSNo.: 2-36-6 Molecular formula: C4H9N3O2 Molecular weight: 131.1332 inch: inch = 1/C4 H9N3O2/C1-7 (4 (5) 6) 2- 9) Density: 1.38g/cm3 Boiling point: 271.6°C at 76 mmHg Flash point: 118.1°C Vapor pressure: .178mmHg at 25°C Physical and chemical properties: Properties White product uses: used for biochemical research and editing Creatine from this paragraph exists in fish, meat and other foods, but the quantity is very small (only one gram of Creatine can be provided by half a kilogram of meat). To achieve a daily intake of 5 grams, you must eat 2.5 kilograms of meat every day, which is unlikely, so you need to supplement it. The recommended daily consumption of this paragraph is 5g, which can be mixed with warm water to make one cup of water with the temperature preferably lower than 4 degrees, or added to whey protein powder or heavy muscle powder for drinking together. Creatine is a crystal, which is not easy to dissolve in water. There will be some insoluble objects. Edit the relevant information in this paragraph. Patients with progressive muscular dystrophy can take creatine under the guidance of a doctor if their family environment permits, and they can't overdo it and increase the dosage casually to prevent side effects and drug resistance caused by overdose. Creatine is the energy source of explosive exertion. Therefore, it is best to take it after exercise and exercise. After exercise, adenosine triphosphate is consumed in large quantities. Taking creatine can help the body to accelerate the production and supplement of adenosine triphosphate, which can effectively improve muscle strength, speed and endurance. If you don't exercise and take adenosine triphosphate before it is consumed, you won't be able to supplement it and the effect will be worse. The demand for adenosine triphosphate in muscle exercise is hundreds of times higher than that in rest. The greater the exercise, the greater the consumption of adenosine triphosphate. The storage of adenosine triphosphate in human body is very small and needs to be synthesized continuously, but the synthesis speed of the body is very slow, so the body causes fatigue. Therefore, timely creatine supplementation can effectively improve muscle strength, speed and endurance. Improve physical fitness and training level to prevent fatigue. Be a substitute for creatine. A substitute for creatine. Patients with progressive muscular dystrophy can also take ATP (adenosine triphosphate), a substance that produces effects around creatine, under the guidance of a doctor. Its function is similar to that of 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 taking creatine. And the price is much cheaper, 1 tablets are generally within 3 yuan. If it is combined with other drugs that nourish and protect cells, the effect may be better. But it should be taken under the guidance of a professional doctor. For example, vitamin E, ATP, BT and various coenzymes that protect cell membrane, nourish and increase energy of muscle cells. Biphenyl diester, which reduces enzyme, has the function of stabilizing muscle cell membrane, reducing muscle cell necrosis, protecting muscle cell membrane from enzyme leakage caused by injury, and is cheap. However, due to side effects, it should be taken for 2 days and stopped for 1 days, and the dosage should be strictly controlled under the guidance of a doctor, and it should not be taken all the year round. Take creatine after exercise and exercise. If you don't exercise and take creatine after exercise, the product adenosine triphosphate will not be consumed, so it will not be able to supplement and the effect will be 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, and you can't use boiled water. Boiling water will destroy creatine. Take and mix it with cold boiled water, and then exercise will have a nutritional effect. Edit this paragraph Dynamic creatine monohydrate Over the past 1 years, Creatine monohydrate has been regarded as one of the most popular and effective nutritional supplements, and its status is high 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 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 made a great deal of articles about its absorption, which led to several branches of creatine products. Of course, the initial creatine monohydrate powder was found. After investigation, the raw materials of creatine monohydrate in the American market mainly came 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. Regardless of the recommended administration method of the manufacturer, most people still choose to use it for a long time of five to fifteen grams a day, and have a very effective method, which is to mix creatine and glucose and take it half an hour before training. Then, several well-known manufacturers introduced the finished products of creatine and glucose (about 35 grams), which was convenient for consumers to use, and the market response was very good, which was regarded 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 is the most vocal, claiming in the advertisement that its CELL-TECH is 19 times better than other creatine products, and it is "the most powerful muscle building weapon in the United States". The dosage is about 99g each time, and the main components are 75g of pharmaceutical-grade glucose, 1g of creatine monohydrate powder, 2mg of lipoic acid (ALA) and 2g of taurine. This is the so-called "third generation creatine". In theory, 75g of glucose can optimize insulin secretion, and ALA can stimulate insulin sensitivity. The two effects are superimposed and produce excellent results. The sales situation of CELL-TECH has been very good. Compared with "Classic II", the obvious difference lies in ALA, which is called "universal antioxidant". Is it really because of its addition that creatine products are replaced? Compound Creatine Compound Creatine contains high-quality ultra-pure creatine, rich glycogen, and new nutritional enhancers-calcium pyruvate and phosphate. The scientific and reasonable proportion of these nutrients can ensure that creatine is quickly absorbed and utilized by human body, thus providing energy quickly and efficiently. Nutritive content per 1g CALORIES ≥ 12kj CARBOHYDRATES ≥ 75g Fat g CHOLESTEROL g protein PROTEIN g CREATINE MONOHYDRA. TE ≥ 1g Taurine L-TAURINE ≥ 6.5g PHOSPHORUS ≥ 4mg CALCIUM PYRUVATE ≥ 1g A large number of bodybuilders expressed doubts about MuscleTech's statement, while many big-name manufacturers dismissed it as meaningless to add 2 mg ALA to creatine products, which could not help absorption. At the same time, an ingredient called "D- pinitol" appears 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 22, the latest weapon to stab the pancreas is 4- hydroxyisoleucine, which is an amino acid extracted from the seeds of fenugreek (Leguminosae), which can increase the sensitivity of insulin. The muscle-building effect obtained when used in combination with glucose is 3% better than that obtained by using glucose alone. No matter ALA, D- terpineol or 4- hydroxyisoleucine, the target of action is insulin, and their addition should be based on "Classic II", so they can be classified into one category. "Creatine+glucose" and "Creatine+glucose" have a long history of development, which is well received by bodybuilders and challenged by many parties. For example, a manufacturer uses a high molecular weight carbohydrate introduced from Sweden to replace glucose, and its patent name is "Vitargo", which is extracted from potato starch. Compared with glucose, it passes through the stomach at an ultra-fast speed, which will not cause stomach discomfort, and it can restore muscle energy at a speed of 17%. It can also effectively stimulate insulin, synchronize its peak level with creatine, and transport creatine to the muscle to the maximum extent. Creatine Gluconate is the latest creatine product introduced by Gaspari Nutrition Company of the United States. The product's trade name is SizeOn. The listing of Creatine Gluconate once triggered the discussion on whether to use Creatine Ethyl Ester or Creatine Gluconate in major fitness forums in the United States. Because the SizeOn does not store water and expands rapidly, it will not produce ethanol metabolites produced by CEE after decomposition, so it is very popular. Effervescent creatine (Effervescent Creatine), that is, it bubbles and hisses when it is 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, are solid when entering the stomach, causing gastrointestinal discomfort and affecting the absorption rate. Nearly 5% of creatine is excreted as waste. Generally, such products are packed in 2 small packets. It is not so much the replacement of creatine as the improvement of creatine formula, the main purpose is to enhance absorption, the core has not changed, or creatine monohydrate. HMB, ribose and glutamic acid are added in order to achieve synergistic effect, which belongs to mixed tonic. As for liquid and colloidal products, such as creatine oral drops, they have been denied by countless experts. Experiments have proved that they are unstable, and the impurity content is about 4% by HPLC (high energy liquid chromatography) test. It is worth paying attention to anhydrous creatine, apple tricreatine and lemon tricreatine, which have better absorption rate and action effect. The creatine products mentioned above have a variety of flavors. After a drink after training, you will feel that "the happiest thing in the world is this". But I still want to recommend the ancient and classic creatine monohydrate powder because it is effective and cheap. Matters needing attention in editing this paragraph 1. Take creatine with reasonable dosage and time. Excessive creatine is not economical, but also increases the body's water weight, muscle spasm and metabolic burden. It is usually taken between meals, 3-6 minutes before training or competition, and after exercise. This can give full play to the best role of creatine: taking it before exercise can quickly replenish energy, and taking it after exercise is to make full use of muscle cells' strong absorption ability of creatine for rapid filling. Second, the use of creatine should match the training content such as strength or speed. Be careful not to overtraining during taking creatine to prevent muscle and ligament strain. At the same time, we should cooperate with protein and other nutritional supplements to provide sufficient raw materials for muscle growth, otherwise there will be no ideal weight gain. 3. During taking creatine, you should supplement enough water every day to ensure the hydration of cells and prevent the side effects of muscle tightness, stiffness or spasm after using creatine. However, creatine cannot be drunk with hot boiled water to prevent the structural change of creatine hydrate. At the same time, it should not be taken with orange juice or caffeinated drinks, because the acidic substances contained in the former will denature creatine hydrate into waste, while caffeine will dehydrate the body, which will affect the hydration of muscle cells. 4. Creatine should be taken together with glucose or other sugary drinks (except fructose), because the increase of insulin concentration caused by sugar accelerates the absorption of creatine by muscle cells. Studies have shown that taking creatine together with sugar can increase the reserve of creatine phosphate in muscle by 6%. Fructose is an exception, because fructose is metabolized differently from glucose, and it does not need insulin, so it cannot improve the absorption rate of creatine. In addition to fructose, honey also contains nutrients such as glucose, oligosaccharides, minerals, amino acids and vitamin B group. When it is taken with creatine, oligosaccharides and glucose in honey play a role in promoting creatine absorption, not fructose. In fact, according to research, taking creatine together with mixed sugar mainly containing oligosaccharides can obviously improve the absorption of creatine, so honey can