Creatine Will Increase the Burden on the kidney Inferior
As a sports nutritionist, I have access to all parts of the training, often asked creatine. In bodybuilding, the question we are most
concerned about is: creatine, to our bodies is not a side effect, it will not damage our kidneys. Even hear some fitness coach, he said: seniors who are in some health care products to reduce the use of creatine to kidney damage. In fact, someone eating creatine increases the burden on the kidneys, causing injury. But that is not the role of creatine itself, but the presence of impurities in the inferior dicyandiamide creatine, three crop caused by dihydrotestosterone. Among them, the DCD will increase the burden on the kidneys excrete water; and dihydrotestosterone three crop there dilation of blood vessels. If our long-term presence of impurities using creatine, the body's health is very unfavorable. "High purity" of creatine, will not harm the body. Currently, there is scientific proof of creatine side effects on the human body is only one, that is rapidly gaining weight. This is due to the hydration of creatine caused. For just did not want to increase muscle strength and weight gain for people who use creatine may not be a wise choice.So: creatine, useful, but to choose quality guaranteed. Creatine use The body's creatine points people use mainly in the liver, kidney synthesis, transport through the blood circulation to the muscle creatine phosphate synthesis, in order to store energy. The role of creatine supplementation has been the majority of fitness enthusiasts and athletes know, make oral creatine in muscle creatine phosphate storage increased by 20%. Creatine supplementation can quickly enhance energy, increase muscle explosive power and endurance, improve physical fitness and athletic performance. Rational use of creatine also indirectly increase muscle size, because more energy, movement can be higher intensity training, through the "power of muscles, strength produces muscle" cycle, promote muscle growth. At the same time, muscle cells when cells absorb creatine also bring more water (hydration), cell volume increases, increasing the speed of muscle protein synthesis and promote muscle growth. Although many fitness enthusiasts and athletes who have taken creatine, but for the scientific use of creatine, there are many questions to be clarified. First, to a reasonable dosage and time to master. Creatine is neither economic overdose, will increase the body's water weight, muscle spasms and metabolic burden. The best solution is: in the first 5-6 daily at 0.3 g / kg body weight administered, each about 5 grams, then to 0.03 g / kg per day dose maintained. Taking time is generally between meals, after training or 30-60 minutes before the game and sports. This can give full play to the role of creatine: before exercise can take quick energy after exercise, muscle cells to take advantage of taking creatine absorption ability of the opportunity to quickly add. Second, to speed and strength training content or mate. You do not have to take the entire training period, but not over-training, to prevent muscle and ligament strain. At the same time should supplement with protein and other nutrients for muscle growth and to provide adequate raw materials, it would not have an ideal weight gain. Third, during take creatine, should add enough water to ensure for cell hydration, prevent muscle tightness, stiff or cramping side effects. But you can not use hot water; ten drink creatine, creatine monohydrate to prevent structural change. Can not be taken together with orange juice or caffeinated beverages, because the former contain acidic substance causes degeneration of salty waste creatine monohydrate, caffeine has a dehydrating effect, it will affect the muscle cell hydration. Fourth, creatine should and grape juice or other sugary beverages (except fructose) taken together, because insulin concentration increased sugar can cause muscle cells to accelerate the absorption of creatine. Studies have shown that creatine and sugar taken together, can make muscle creatine phosphate reserves increased by 60%. Fifth, high purity creatine monohydrate is the ideal supplement. Studies have shown that oral creatine phosphate and citrate supplement creatine for muscle phosphocreatine is invalid. Sixth, creatine powder more easily than capsules and tablets absorbed by the body. Seven, since taking creatine can cause weight gain, it is necessary to control body weight or weight reduction athlete should be used cautiously. Currently the majority of creatine products on the domestic market from abroad, but the country has sold 99.9 percent of high-quality creatine monohydrate, and the price is much cheaper than foreign goods. I want to improve performance and increase muscle athletes and fitness enthusiasts, should correctly understand the features and functions of creatine in order to fully and effectively utilize it. Recommended landlord read this article, personal feeling of creatine to explain in more detail - in reality, there are a lot of people taking creatine, but creatine but then most people understand very little, just listen to the person through it effect. I hope that after reading this article you are able to have a comprehensive understanding of creatine to help you uncover the mysteries of the mind. There are many Gold medalist are taking creatine, why in the 1996 Summer Olympics? The reason is very simple, it improve exercise capacity played a big help. In 1832, a French scientist first discovered creatine, but until 1923 the scientists found more than 95 percent of creatine is stored in muscle tissue. The first article reported creatine effects for fitness training in 1926. Although we already know about creatine for many years, but only at the 1992 Barcelona Olympics to let the world know that it really does think different role. Scientific research shows that: Creatine is the most basic supplements bodybuilders. On the one hand, creatine can significantly increase muscle circumference in a short time; on the other hand, creatine can provide a strong guarantee for high-intensity training, improve athletic level, to accelerate the recovery. Creatine can also extend the energy in muscle protein synthesis retention time produced, but also can reduce body protein breakdown. This is because creatine can make muscles store large amounts of water within tissue, which can promote muscle growth. Many scientific studies have confirmed that creatine can increase energy level, strength level, endurance and recovery time.
