The scientific supplement of nutritional supplements is also a guarantee for fitness enthusiasts to improve their fitness effects. Supplementing sports nutrition supplements can meet the metabolic needs of fitness enthusiasts after exercise, and can provide a guarantee for their healthy mental state and exercise capacity. Sports nutrition foods can be divided into basic nutrition products and sports nutrition supplements according to their nutritional components. Basic nutrition refers to essential nutrients such as carbohydrates, proteins, lipids, and their metabolic intermediates. Sports nutrition supplements are functional nutrients and health foods specially developed to improve the physical function of sports people.
Creatine
Creatine exists in natural foods and is the raw material for the synthesis of phosphocreatine. Exogenous creatine supplementation can increase the storage of creatine in the body. In organs and tissues such as the brain, heart, and skeletal muscle, creatine is phosphorylated by enzymes to produce phosphocreatine. Creatine is mainly found in the skeletal muscle of animals. In the human body, it is mainly produced in the human liver, kidney and pancreas, with arginine (Arg), glycine ( Gly) and methionine (Met) as precursors. 95% of creatine is found in muscle tissue, and about 5% is found in other parts of the body, such as the heart, brain, and testes.
Creatine supplementation can improve athlete's explosive power under extreme loads. Supplementing a large amount of creatine in a short period of time can increase the body's total creatine reserves, as well as creatine phosphate reserves. The increase in creatine and phosphocreatine reserves helps in the timely production of ATP during vigorous exercise, maintains high ATP levels, and promotes phosphocreatine recovery during rest periods between high-intensity exercise. Short-term creatine supplementation helps to enhance the energy supply of phosphate catabolism in response to explosive strength-type events, such as maximum strength and maximum speed under extreme loads.
Summary
Long-term creatine supplementation is more effective at improving strength, sprint speed, and lean body mass. Creatine acts like ghrelin, increasing lean body mass and reducing fat mass.