How to take creatine to achieve obvious effects

Creatine is a nitrogen-containing organic acid. Although the body can synthesize it, the speed is relatively slow. The fatigue you usually feel is caused by a lack of creatine. Creatine is widely found in fish and meat, and has the effects of improving physical fitness and preventing fatigue. When taking creatine, grasping the right method can maximize its effectiveness. So, how should we take creatine to achieve the most effective results? Let’s take a closer look below.

1. Only the correct method of taking can allow creatine to be absorbed and utilized normally.

Whether it is exogenous creatine or endogenous creatine, the key to truly play a role is that creatine smoothly enters the tissue cells for metabolism. Studies have confirmed that there is a specific creatine carrier CrT in the body, with its help creatine is transported across the membrane.

The purpose of using impact dosage is to quickly increase the creatine content in the muscles, but it will inevitably cause the saturation of the creatine carrier CrT. The amount of creatine far exceeds the number of creatine carriers, so that the carriers cannot transport all the creatine to the body tissues.

1. Some fitness enthusiasts have been taking creatine without a break period, which gradually leads to the inactivation of the creatine absorption carrier, making the subsequent creatine supplementation unable to be absorbed.

2. Some people use hot water to drink creatine, which will change the structure of creatine hydrate;

3. Take it with orange juice, the acid in it will denature creatine hydrate and turn it into waste;

4. Caffeine and theatrical alkaloids have a dehydrating effect on the body, which also affects the hydration of muscle cells.

5. When creatine and alcohol are used at the same time, alcohol may also weaken or offset the effects of creatine supplementation. Therefore, if you use an incorrect method to take creatine, the effectiveness of creatine may be greatly reduced or even completely ineffective.

2. Creatine must be taken in conjunction with training.

Strength training is a process that damages muscles. After training, the body is in the golden period of recovery because the micro-damage to muscle fibers caused by strength training prompts the release of growth hormone, the storage of muscle glycogen and the synthesis of protein to reach a peak. This is also the optimal time for creatine to exert its anabolic effects and for creatine pools to fill up.

Therefore, simply supplementing creatine without exercising will not significantly enhance muscle growth and explosive power.

However, on rest days, when you are not doing any fitness exercises, you should also take a maintenance dose of creatine to maintain the creatine level in your body. If you stop training for two to three months, you don't need to continue taking creatine. You can just replenish it when you start muscle-building exercises.