Creatine can quickly increase energy, increase muscle strength and durability, improve physical fitness and athletic performance. The role of creatine supplementation is well known to a wide range of bodybuilders and athletes. Oral creatine can increase the storage of phosphocreatine in muscle by 30%~40%.
(1) Adding creatine and exercise capacity
A large number of studies at home and abroad have shown that the addition of creatine has positive significance for improving the content of creatine pool and improving the body’s maximum functional capacity. This is mainly because the addition of creatine can increase the content of creatine in muscle tissue and increase the creatine phosphate. Thereby improving the ability to re-synthesize ATP during high-intensity exercise, thereby maintaining the stability of ATP levels during high-intensity exercise, and creatine is the preferred nutritional supplement.
Recent studies have shown that supplementation with creatine has positive implications for aerobic capacity. The positive effects of creatine supplementation on aerobic metabolism are mainly reflected in the following aspects.
1 improve and improve the ability of skeletal muscle mitochondria
2 promote the increase of muscle glycogen reserve
3 reduce muscle protein catabolism
4 promote creatine – the transfer of creatine phosphate, which is conducive to the improvement of endurance exercise capacity mainly by aerobic oxidation.
(B) the method of taking creatine
(1) Impact method: When the athlete’s creatine reserve is low, the method usually used, that is, the short-term supplement method, 15~30g/day, supplement 5~7 days, the total creatine reserve can be increased by 15%. ~30%, the reserve of phosphocreatine increased by 40%. The effect of increased creatine and creatine phosphate reserves is to maintain the metabolic level of high-intensity exercise and promote the re-synthesis of intermittent creatine in high-intensity exercise. Therefore, short-term supplementation of creatine can maximize work and increase maximum strength by 5%~ 15%, the maximum contraction capacity of muscles increased by 5% to 15%, a single sprint ability increased by 5% to 15%, this method can quickly increase the amount of phosphocreatine in muscle.
(2) Maintenance method: When the concentration of creatine and phosphocreatine in the exerciser is too high, or the impact method of 5-7 days, the concentration of creatine phosphate in the muscle is obviously improved. 2~5g/day for 4~5 weeks. It can maintain the concentration of creatine phosphate in the muscle at a high level for a long time, and is very effective for maintaining and improving the athlete’s rapid exercise ability.