In addition to protein supplements, creatine is the most famous fitness supplement. Why? Come in and take a look at the introduction!
The role of creatine
1. Increase muscle mass
Creatine supplements are very popular in the bodybuilding and sports circles because creatine can increase the water content in cells and increase muscle size. In addition, some studies have pointed out that creatine can make satellite cells (Satellite Cells) more active and increase muscle fibers. Growth rate and aiding muscle recovery.
2. Strengthen the brain’s control of muscles
In addition to muscle benefits, brain performance is also improved due to the presence of creatine. Studies have proven that creatine can shorten reaction time, improve balance and improve mood.
3. Let muscles store more energy
Muscles rely on ATP-PC to perform fast and explosive movements, but muscles can only store the ATP required for muscle contraction for less than ten seconds, soThis ATP must be continuously replenished to maintain exercise.
During the process, creatine phosphate (PC) loses a high-energy phosphate radical to resynthesize ATP; therefore, creatine plays the role of an energy regenerator. When the human body needs a large amount of energy in an instant, the more creatine in the muscle, the more energy the human body has. Has greater potential energy.
4. Enhance explosive power and muscle strength
Creatine supplementation can increase the storage of creatine phosphate in muscles, increase the rate of creatine phosphate resynthesis during the recovery period after exercise, and shorten the recovery period after exercise. Many scholars have confirmed the fact that creatine can enhance explosive power and muscle strength. In addition, creatine can not only make you have stronger explosive power and muscle strength, but also delay the occurrence of fatigue.
Use creatine and whey protein (Whey Protein) simultaneously to increase muscle mass
Clinical experiments have proven that taking creatine and whey protein at the same time can help increase muscle growth: 17 men with weight training habits were divided into 2 groups. The first group took whey protein, creatine and glucose before and after training; The second group took the same combination of supplements before breakfast and in the evening.
The experiment lasted for 10 weeks. The men in the first group were better than the men in the second group in terms of muscle mass and body fat reduction. Therefore, taking creatine and whey protein before and after training can help increase muscle mass!
