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Daily life makes us have to supplement food to provide energy for the body to maintain activities. Through the diet, mainly from meat and fish, the body is supplemented with creatine, an amino acid, to increase the efficiency of the muscles as well as the brain. Join lassho.edu.vn to learn about Creatine and how to use it most effectively.
What is creatine?
What is creatine?
According to Vinmec International General Hospital, Creatine is a natural nutrient in the human body, mainly located in the muscles, in addition, in the brain. In the body, the liver, pancreas and kidneys are the organs that are able to make creatine.
The body converts creatine to the organic compound creatine phosphate, through a catalyzed process that produces adenosine triphosphate (ATP). Creatine phosphate gives a phosphate molecule to ADP (adenosine-diphosphate) and regenerates ATP, ATP provides energy for the body to perform muscle contractions, increasing muscle performance.
Uses of Creatine
- Increase the size of muscles : According to Vinmec International General Hospital, creatine helps to store water in the muscles, so they will feel bigger.
- Increases muscle strength and endurance : Thanks to increased creatine leading to increased ATP levels, the body produces more protein energy so the muscles can endure longer and longer loads.
- Helps strengthen bones : The body produces more creatine, which will help increase the amount of phosphate, helping to repair broken bones faster.
Uses of Creatine
- Potentially Improves Brain Function : Some people have a disorder that prevents the body from making creatine, which can lead to a lack of creatine in the brain, resulting in decreased mental function, seizures, spontaneous century and movement issues.
- Improve some other diseases caused by aging: The body regularly produces creatine which can reduce skin sagging and wrinkles in humans. Improves skin damage caused by the sun.
How to use Creatine most effectively?
How to use Creatine most effectively?
Normally, the human body contains about 120 grams of creatine. 95% of this creatine is stored in skeletal muscle. If people eat foods that contain little creatine every day, they will quickly become weak, and muscle movement will be impaired. Therefore, you must understand how to supplement creatine into the body for the most effective.
There are two ways to supplement creatine into the body through:
- Eat foods that are naturally high in creatine, such as seafood and red meats.
- Take creatine supplements . You can load in two ways:
Method 1: Fast loading: Drink 20 grams of Creatine for 5-7 days, then use 5-10 grams per day after that. At a certain time, you should take creatine usually 5 grams taken with non-acidic juice, or with dextrose.
Method 2: Slow loading or gradual loading: Simply take 5-10 grams of creatine a day without fast loading, 20 grams each phase of the day.
How to supplement creatine with food
How to supplement creatine with food
In nature creatine-rich foods are derived from fresh meats such as beef, pork, ..and in seafood.
Regarding food supplements , there are now many different types of brands, prices as well as nutritional ingredients, users can choose the product that is most suitable for them.
Types of Creatine
Creatine monohydrate (CM) – Strength support
The product provides 80-90% of pure creatine that is transferred into the muscles through the blood vessels.
- Advantages : Due to the simple structure of ingredients, the product is often cheap, has a wide variety of products, and is easy to find.
- Cons : The ability to absorb into the body is a bit low, CM is insoluble in water, must be taken immediately after mixing with water and creates a risk of stomach and kidney problems.
Creatine Ethyl Ester (CEE)
Like creatine monohydrate, but it is attached to Ethyl ester molecules, so it has the strongest solubility of all creatine types.
- Advantages : CEE has the ability to quickly penetrate the cell membrane, the absorption rate is up to 90%. Because it is absorbed quite quickly, your stomach will be less likely to experience pain or discomfort like other types of creatine. Does not cause muscle swelling due to water retention like other types of creatine.
- Cons : High cost due to many processing stages and unpleasant smell due to esters.
Creatine Hydrochloride (HCL)
This form is created by attaching a hydrochloride group to creatine to easily form a salt.
- Advantages : No need to follow the drinking cycle, no bloating and no water retention in the muscles.
- Cons : Too sour taste creatine hydrochloride. This disadvantage can be overcome by diluting the drug in sweet fruit juice or buying multi-component additives without problems.
Micronized creatine Monohydrate
Similar to Creatine monohydrate but its size is 20 times smaller.
- Advantages : Easier to dissolve when mixed with water. Reduce stomach related problems. Absorbed into the body faster.
- Cons : Higher cost due to more processing
Types of Creatine
Creatine Gluconate
This is a synthetic creatine made by combining creatine with molecules of Gluconic Acid (found in nature such as fruit, honey, …)
- Advantages : Thanks to the glucose molecules, Creatine Gluconate is very easily absorbed.
- Cons : Increases the possibility of diabetes due to a lot of glucose in the body.
Tri Creatine Malate
This is a synthetic creatine monohydrate made by combining creatine with Malic Acid molecules. Every 3 molecules of creatine monohydrate will be attached to 1 molecule of malic acid. Malic acid acts as a mediator to help provide energy to the body.
- Advantages : Creatine in this form is easily soluble in water so it is easier to absorb, reduces the impact on the stomach and has higher biological properties than creatine monohydrate, so it increases the impact on ATP more, effective for muscles than.
- Cons : Quite expensive.
Buffered Creatine
As the product produces an increase in pH, the conversion of creatine to creatinine (the waste product of creatinine) will be slower and at pH 12 will be completely stopped. This is why it is recommended to drink creatine immediately after mixing it with water. After 10 minutes, creatine wears off and forms a waste product called creatinine.
- Advantages : Fast absorption of creatine and reduced stomach upset due to its stable pH.
- Cons : High cost.
Precautions when using creatine
Notes when using the product
Do not mix creatine with water with high acid content such as lemon juice, orange juice, etc.
Do not use with Caffeine, Glutamine, Fat Burner.
Precautions when using creatine
Who should not take creatine?
Although daily creatine supplementation for the body is essential and highly safe, not everyone can use creatine. That is, people with kidney disorders or those at risk for kidney disease should talk to their doctor before taking creatine due to concerns that the supplement could cause kidney damage.
Before using it, it is best to consult a nutritionist or specialist doctor to be able to better understand the nature of the drug and at the same time know the appropriate dose, to avoid causing side effects. affect health.
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Source: Vinmec International General Hospital
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