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Question: I always hear people mention creatine when I go to a fitness club. What is the function of creatine? When should I take it? Before or after training?
Answer:
●Yang Zeyi (Chairman of China Sports Nutrition Food Branch)
Creatine is composed of arginine and glycin
Synthesized from three amino acids: e) and methionine, creatine can be combined with phosphoric acid to synthesize creatine phosphate in the body, which is an energy substance in the body. Creatine can be synthesized by the body itself or ingested from food. It not only provides energy quickly and accelerates fatigue recovery, but also increases strength and muscle growth. Therefore, as a safe and effective sports nutrition food, creatine is deeply loved by athletes and fitness enthusiasts.
The consumption of creatine varies according to different fitness purposes. If the purpose is to replenish physical energy and improve explosive power, you can choose to take creatine in small doses, 1-3 grams/day, 30-60 minutes before exercise, which can increase the energy and substance reserves in the body; if the purpose of fitness is to grow muscles and improve muscle strength, you must use The consumption method of cycle: use the shock dose for the first time, 20g/day, for 5-7 days, and then use the maintenance dose, 3-5g/day, for 8-12 weeks. It can be taken before or after training. , and then choose to cycle again according to the fitness effect.
On days when you are not training, you should take a maintenance dose of creatine to ensure the creatine level in your body. It should be noted that it is best to drink creatine with sugary drinks, which is beneficial to the absorption of creatine, can greatly improve the utilization rate of creatine, and achieve twice the result with half the effort.