Nutritional supplements - creatine
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Creatine (Cr) is a substance synthesized from three amino acids such as arginine, glycine and methionine. The sources of creatine in the human body are: (a) The body synthesizes itself: The above three amino acids are synthesized through the action of enzymes of the liver, kidneys, and pancreas. (b) Dietary intake: Creatine is found in animal foods (rich in meat) and can be consumed in daily diets to about 1 gram of creatine. Creatine can be converted in the body with phosphocreatine (abbreviated as CP or PC, also known as creatine phosphate) and metabolized by urine. The daily metabolism of creatine is about 2 grams.
Creatine, which is the "C" in the ATP-PC system in the three energy systems of the human body during exercise, is the source of energy for instantaneous explosive forces during activity. Some studies have shown that it contributes to the athletic performance of players who emphasize muscle strength and explosiveness. Creatine, which is currently used by most people in China, is a chemically synthesized white creatine powder containing 1 molecule of water. The supplemental dose is 0.3 grams per kilogram of body weight per day and is taken in 4 doses (ie, 0.075 per kilogram of body weight per dose. Mg), taking 6 consecutive days. The standard measuring spoon sold in the market can be used for weighing. A teaspoonful of 4 grams of creatine, 1/2 teaspoon of 2 grams, and 1/4 teaspoon of 1 gram are used. When you use it, you can calculate the required dose according to your weight, and then take the required amount of measuring spoon (for example, the body weight of 67 kg, then take 67 × 0.075 = 5 grams each time, to 1/2 teaspoon and 1/4 Take 1 teaspoon of measuring spoons each), dissolve the supplement in warm water, or swallow it with water. In addition, some manufacturers sell liquid creatine, but because there is no academic research report at present, the effect remains to be further studied.
Studies have shown that supplementing 20 grams of creatine daily will saturate the body after 5 days. The effect of 7 days of supplementation is equivalent to 5 days of supplementation; and the effect can be maintained until 2 weeks after use. Therefore, creatine supplementation time is limited to one week, and supplementation will not have better results. The study also showed that when 5 grams of creatine was supplemented at a time, the concentration in plasma would reach the highest value after 1 hour. Creatine is a banned drug? Does creatine supplementation have side effects? It has been a problem that many users are very concerned about. Creatine is a substance that is originally found in the body and therefore does not belong to drugs, so there is no doubt about banned drugs. The side effects of creatine supplementation have been shown in studies to have no adverse side effects on the body's liver and kidney function, but the doses used in the study are mostly 20 grams per day for 5 to 6 days; Side effects are not reported in this area. However, a small proportion of people who have creatine supplements have gastrointestinal discomfort. Therefore, it is advisable to avoid taking it on an empty stomach. It is better to take it within half an hour after a meal; in addition, some people will experience weight gain after use. , insomnia, hunger, or diarrhea, but this situation varies from person to person, so it is recommended that no user should try before the official competition to understand their own response to creatine in order to avoid adverse effects when the official game.
Creatine supplementation is based on the use of excess storage. Each week of supplementation can be helpful. Therefore, it is not recommended to supplement large amounts over a long period of time. Each time it is best to be separated by 1 to 2 months to avoid reducing the effect. At the same time, creatine is mainly used to increase the energy of the ATP-PC system. Therefore, it is helpful for athletes who need explosive power for weight lifting and short distance sports (100m, 400m, 50m swimming, etc.). Studies have also shown that creatine may be less helpful for combat sports such as taekwondo and judo.
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