肌酸（creatine）.docVIP

肌酸（creatine） Creatine is a naturally occurring amino acid in the human body. It can rapidly increase muscle strength, promote new muscle growth, accelerate fatigue recovery, and increase explosive power. The more creatine is stored in the body, the stronger the strength and exercise capacity. (scientific name: N- methyl guanidine acetic acid). Synthesized in vivo by arginine, glycine, and methionine, a substance that stores high-energy phosphate bonds in tissues such as muscle It can not only provide energy (the activities of the human body is ATP, namely ATP provide energy and storage capacity of ATP in the human body is very little exercise, ATP soon exhausted, then quickly re creatine synthesis of ATP has been supplying energy). Adenosine triphosphate in the body of the storage capacity of small, need to be constantly synthesized, but the body synthesis rate is very slow, so the body cause fatigue. Therefore, the timely supplementation of creatine can effectively improve muscle strength, speed and endurance. Improve physical fitness and training level, prevent fatigue. Sources of creatine Creatine is found in fish (the most abundant of the salmon), meat and other foods, but the quantity is very small (half kilogram of meat can only provide 1 grams of creatine). To achieve a daily intake of 5 grams of the human body, you must eat 2.5 kg of meat per day, which is unlikely, so need additional supplement. Matters needing attention First, take proper doses of creatine and time. Excessive creatine is not only economical, but also increases body weight, muscle spasm and metabolic burden. Taking time is usually between two meals, 30-60 minutes before exercise or competition, and after exercise. This can give full play to the best effect of creatine: take before exercise, you can quickly add energy, after exercise to take, in order to make full use of muscle cells on the absorption of creatine in order to quickly fill. Two, creatine intake and strength or speed and other