Creatine monohydrate is a pharmaceutical raw material and health product additive. It can inhibit the generation of muscle fatigue factors, reduce fatigue and tension, restore physical fitness, accelerate human protein synthesis, make muscles stronger, enhance muscle elasticity, reduce cholesterol, blood lipids, and blood sugar levels, improve muscle atrophy in middle-aged and elderly people, and delay aging. Purpose Editing Broadcast
2. Food additives, cosmetic surfactants, feed additives, beverage additives, pharmaceutical raw materials, and health product additives can also be directly made into capsules or tablets for oral use.
3. Nutritional fortifiers. Creatine monohydrate is known as one of the most popular and effective nutritional supplements, and its status is high enough to keep up with protein products, firmly ranking among the “best selling supplements”. It has been 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 levels and strength. Creatine is not a prohibited drug and is naturally present in many foods. Therefore, creatine is not prohibited in any sports tissue. It is said that at the 1996 Olympics, three out of every four award-winning athletes used creatine.
According to a small sample study in Japan, creatine monohydrate can improve muscle function in patients with mitochondrial diseases, but the degree of improvement varies among individuals, which is related to the biochemical and genetic characteristics of muscle fibers in patients. Precautions for Editing Broadcast
Creatine should not be taken together with boiling water, orange juice, or caffeinated beverages. But creatine can be taken together with sugary drinks to accelerate the absorption of creatine by muscle cells.
During the period of taking creatine, it is necessary to consume sufficient water every day to ensure the hydration of cells, in order to prevent side effects such as muscle tightening, stiffness, spasms, and metabolic burden.
Although creatine is not a medicine, long-term consumption in large quantities can increase the burden on organs such as the liver and kidneys. Therefore, for general fitness trainers, a scientifically reasonable balanced diet is sufficient for a day’s nutritional needs, and there is no need to take extra creatine.
If there is an urgent need to take it, it is necessary to take it on time, in a quantitative and scientific manner under the guidance of professional personnel, and choose high-purity and high-quality brands of creatine.
1、 To take creatine, it is necessary to control the dosage and time reasonably. Excessive creatine is not economical and can also increase the body’s water weight, muscle spasms, and metabolic burden. The administration time is generally between meals, 30-60 minutes before training or competition, and after exercise. This can fully utilize the optimal effect of creatine: taking it before exercise can quickly replenish energy, and taking it after exercise is to fully utilize the strong absorption capacity of muscle cells for creatine, in order to quickly fill.
2、 The use of creatine should be matched with training content such as strength or speed. During the use of creatine, be careful not to overtrain to prevent muscle and ligament strains. At the same time, it should be supplemented with protein and other nutrients to provide sufficient raw materials for muscle growth, otherwise there will not be ideal weight gain.
3、 During the use of creatine, sufficient water should be replenished daily to ensure cell hydration and prevent side effects such as muscle tightening, stiffness, or spasms after the use of creatine. But it is not allowed to drink creatine with hot water to prevent changes in the structure of creatine hydrate. At the same time, it should not be taken together with orange juice or caffeinated beverages, as the acidic substances contained in the former can denature creatine hydrate into waste, while caffeine has a dehydration effect on the body, which can affect the hydration of muscle cells.
4、 Creatine should be taken together with grape juice or other sugary beverages (excluding fructose), as the increase in insulin concentration caused by sugar accelerates the absorption of creatine by muscle cells. Research has shown that taking creatine and sugar together can increase the reserve of phosphocreatine in muscles by 60%.
5、 High purity creatine monohydrate compounds are ideal supplements, and many studies suggest that oral creatine phosphate and creatine citrate are ineffective in filling muscle with creatine phosphate.
6、 Creatine powder is more easily absorbed and utilized by the human body than capsules and tablets.
7、 Due to the fact that taking creatine can cause weight gain, athletes who need to control or lose weight should use it with caution.
article source: https://www.qianhepharmacy.com/news/do-you-know-creatine-monohydrate/