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1、56BodybuildingSupplementGuideCreatineMonohydrate—TechnicallySpeakingbyDanielGwartney,M.D.ompetitiveandrecreationalathletesfourtosixdays.Amaintenancephasethenfol-usecreatinemonohydrateforitsper-lows,withtherecommendeddosebeingfiveto20formance-enhancing,orergogenic,gramsaday.Therearesomedev
2、iationsfromtheproperties.ItÕsbeenshowninnumer-recommendations,butthereÕslittleevidencetoCousstudiestobebeneficialinactivi-supportalternativemodesofcreatineuse.tiesthataredependentontheanaerobicenergyThemajorityofproblemsassociatedwithcrea-system,whichincludessuchsportsaspowerlifting,tinem
3、onohydrateoccurduringtheloadingphase.sprinting,swimmingandfieldevents.SuchsportsPeoplecomplainofpoorintestinaltolerance,astypicallyinvolvehigh-intensity,short-durationevidencedbycrampsordiarrhea.Commonly,in-movementswithshortrestbreaksduringtraining.creasedfluidconsumptionresolvesthecompl
4、aints,Theenergyforthemcomesprimarilyfromstoredwhicharerarelymentionedduringthemainte-skeletalmuscleATPandATPregeneratedfromnancephase.phosphocreatinestores.Anaerobicglycolysisisan-Therearenumerouscreatinemonohydrateprod-otherpotentialenergysource,thoughitsrelativelyuctsaround.Onethathasbe
5、enshowntobebenefi-slowrateofATPproductionpreventsitfromcon-cialisthecombinationofcreatineandtributingtoshort-durationactivities;thatis,thosehigh-glycemiccarbohydrates.Studieshaveshownoflessthan30seconds.thatcreatineuptakeintomuscleisenhancedintheStudiesshowthatoralcreatinesupplementationp
6、resenceofinsulinwiththoseproducts,whichincreasestotalmusclecreatinestores.Increasesinleadstoincreasedmusclecreatinestoresoverwhatcreatineandphosphocreatinehavebeendemon-subjectsgotwithstraight-creatinesupplementa-stratedbymusclebiopsy,andthoseresultscorre-tion.Thereareotherformulaaddition
7、stocreatine,latewellwithstudiesthatmeasureanaerobicworkbutnonehavebeenshowntobeofmuchbenefit.performance.OnepossibleexceptionisinorganicphosphateTodate,therehavebeennoseriousadverseef-salts,whichmayaidinmaintainingthecreatine-fectsassociatedwithcreatinesupplementati
