Creatine for fitness purposes

Creatine for fitness purposes

In fitness clubs, people always hear about creatine. What does creatine do?

When should I eat better?

Before or after training?

Yang Zeyi, director of the China Sports Nutrition Food Branch, told us: Creatine (creatine) is made of arginine (arginine), glycine (glycine) and methionine (methionine), protein, amino acids, synthesis, creatineIn the body, it can synthesize creatine phosphate with phosphoric acid, which is an energy substance in the body.

Creatine can be synthesized by the body or taken from food.

Not only does it provide energy quickly and accelerate fatigue recovery, it also increases strength and muscles.

Therefore, creatine as a safe and effective sports nutrition food is loved by the majority of athletes and fitness enthusiasts.

  The consumption of creatine varies according to the purpose of fitness.

If the purpose is to increase physical fitness and increase explosive power, you can choose to take creatine in small doses, 1-3 g / day, 30 to 60 minutes before exercise, which can increase the amount of energy substances in the body; if the purpose of fitness is to build muscle,To improve muscle strength, you need to use a cyclical eating method: the first use is the impact amount, 20 g / day, for 5-7 consecutive days, and then the maintenance amount, 3-5 g / day, for 8-12 weeks, can be used inTake 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 sustained amount of creatine to ensure your body’s creatine levels.

It should be noted that taking creatine is best brewed with a sugary beverage, which is conducive to the absorption of creatine, which can greatly improve the use of creatine, and thus achieve more results with less effort.

Related Articles

Active index finger can reach the stomach

Active index finger can reach the stomach Thumb corresponds to the lung meridian; index finger corresponds to the large intestine meridian, which can reflect the status of the stomach, intestines, and digestive organs; middle finger corresponds to the pericardial meridian, which reflects the features of the five senses, the liver;The small intestine meridian reflects the […]
Read more

Gym fattening plan

锘? Gym fattening plan Gym fattening plan Note: At the beginning (the first 3 weeks), you must gradually adapt your body to your rhythm of exercise, so the training is not very specific, not too radical, and directly to the device, so that muscles and joints are easily injured. 銆€銆€Plan by one cycle a week: […]
Read more

Maintaining the shape of the diet HD three principles

锘? Maintaining the shape of the diet HD three principles In many places, TVs are popular in high-definition. In fact, our diet is also high-definition, especially for women who need to maintain a perfect body after losing weight. High-definition diet is very important – both high quality and light. is it hard? It is not […]
Read more
Search for: