How To Scientifically Supplement Creatine

1. Take oral creatine and supplement sugar at the same time. Insulin can promote muscle absorption of creatine from the blood, thereby reducing the inhibitory effect of creatine on amidotransferase activity in the liver, pancreas, and kidneys. Therefore, measures such as adding sugary beverages or fresh fruit juices can be taken during exercise to promote insulin secretion and improve the absorption of creatine by the human body.
2. Supplement some auxiliary nutrients. When creatine is mixed with special nutrients such as taurine and glutamine, it will have a "synthetic power" effect. This is because the above auxiliary ingredients can promote the transmembrane transport and absorption of creatine in the body.
Increase vitamin E intake. Insufficient vitamin E in the body can affect the entry of creatine into muscles. When the human body is deficient in vitamin E, less creatine is absorbed in skeletal muscle, resulting in an increase in free creatine in the body and an increase in the amount of creatine excreted in urine. Therefore, it is recommended to increase vitamin E intake when taking creatine orally.
Increase the intake of high-quality protein and amino acids. During the period of taking creatine, attention should be paid to supplementing protein, such as whey protein or amino acids. As creatine increases within muscle cells, it accelerates the energy shuttle transfer between cytosolic and mitochondrial creatine, increasing the intake of bound amino acids, contributing to protein synthesis and metabolism, accelerating the improvement of strength and speed.
After exercise, it is important to drink water appropriately and replenish water in a timely manner.