To understand how Micronized Creatine Monohydrate Powder works in our bodies, let's first understand how creatine works.
To understand the principle of creatine, we must first get acquainted with ATP (Brooks Fahey White, Exercise Physiology Second Edition).
The full name of ATP is Adenosine Triphosphate, which is called adenosine triphosphate in Chinese.
Cells need the energy to function, but the human body cannot generate energy out of thin air, it can only rely on food intake. Whenever food enters the body, it is digested into fat, protein, and carbohydrates, all of which contain a certain amount of energy. However, cells cannot directly use these energies, they must first be converted into forms usable by cells. And this form is ATP, so ATP is often called the "molecular currency" of energy transfer in cells.
In simpler terms, ATP is the intermediary between food energy and cellular energy.Every cell needs ATP to function, but the amount of ATP in each cell is limited. When we are exercising, especially during high-intensity training, the ATP in the muscles will be used up quickly (within 5 seconds). Therefore, during high-intensity training, ATP needs to be continuously recovered to maintain training performance.
There are many ways to restore ATP, one of the most effective and fastest is through CP or Creatine Phosphate or creatine phosphate.
Whenever 1 ATP is used up, it will become 1 ADP (Adenosine Diphosphate) or adenosine diphosphate. But ADP cannot be used by cells as energy, and that's when CP steps in. 1 CP and 1 ADP can synthesize 1 ATP, and the total amount of CP in the cell is 5 times more than ATP, which can last longer (to 30 seconds). Therefore, CP can quickly restore the amount of ATP, allowing the muscles to continue to contract and exert force.
When we take Micronized Creatine Monohydrate Powder supplements, we are increasing the creatine content in the cells, and creatine can be turned into CP through phosphorylation, thereby increasing the body's reserve energy.
This is why supplementing creatine is very helpful for strength-type sports: because power-type sports, such as powerlifting, Olympic lifting, sprinting and even bodybuilding, these sports have a short exertion time, lasting up to 60 seconds; Increase the reserve energy in the body in seconds, and the sports performance will be better.
That's why scientific studies have found that creatine supplements can improve endurance. Note that the "endurance" here is not the "endurance" of long-distance running or marathons, but the "endurance" of high-intensitmarathonse. For example: Xiaobai can squat 100 kg 5 times, after he eats creatine, he may be able to squat 7-8 times.
So why does Micronized Creatine Monohydrate Powder help with muscle growth?
Because it can increase training performance, if the performance is improved, then the muscles will grow. Think about it, if Xiaobai could only squat 100 kg 5 times before, but now he can squat 7-8 times, he will definitely gain muscle. However, creatine also aids muscle growth in another way: by increasing the number of muscle satellite cells and the concentration of myocyte nuclei.
Simply put, the nucleus is the core of a cell, which contains DNA. Normally each cell has only one nucleus, but muscle cells contain multiple nuclei. The larger a muscle, the more nuclei it has. Instead, satellite cells act as a "navigator" at the edge of a cell.
Satellite cells and nuclei in muscle are closely related to muscle hypertrophy. After training, the muscles are destroyed, and the satellite cells start to divide and become multiple satellite cells. These new satellite cells then move into the cytoplasm (the fluid-containing part of the cell) and start forming new muscle fibers (= muscle gain). The formation of new muscle fibers represents more nuclei. In this study, scientists found that creatine + strength training increased the number of satellite cells and the concentration of nuclei more than strength training + protein or strength training alone. In simpler terms, taking creatine enhances muscle-building effects.
When you first start taking creatine, your weight will increase rapidly by 2-4 patties. Many people think that this is muscle. Many supplement companies also promote the increase in individual weight as an increase in muscle mass, but it is not completely correct. The sudden increase in Your body weight is just an increase in water. This is another effect of creatine supplementation, it will increase the total body water, especially the water in the muscle cells, making the muscles appear bigger. This is because creatine attracts water.
Creatine also plays a very important role in the brain. The human brain accounts for only 2% of the total body weight but consumes 20% of the total energy consumed. So the brain, like a muscle, needs a lot of ATP every day to function properly. And like muscles, the ATP in brain cells is limited and needs to be constantly restored. In other words, brain cells also need CP or creatine.
However, in some patients born with neurological diseases, the CP content in the brain is less than that of ordinary people, causing some brain cells to fail to work normally. That's why these patients can benefit from creatine supplementation.
• Increases the impact of resistance training on strength and weight
• Improves the quality and benefits of high-intensity interval speed training
• Improves endurance performance during aerobic workouts lasting over 150 seconds
• May improve strength, power, lean body mass, the performance of the daily living, and neurological function
• It appears to be useful for short-duration, high-intensity intermittent exercise
aid in weight gain
Increased creatine content in muscle is associated with weight gain. However, according to some researchers, creatine does not build muscle. Weight gain occurs because creatine causes the muscles to retain water. The observed weight gain may be due to water retention during supplementation. Muscle mass may also increase from working harder during exercise. Plus, they can help prevent muscle damage and improve our recovery process after injury. Creatine may also have antioxidant effects after high-intensity resistance training, which may help reduce cramping. It may play a role in the rehabilitation of the brain and other injuries.
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