earticle

영어

This study aims to reconfigure the effect of taking creatine on training, such as the correlation between the period of taking creatine and its effect on training, taking creatine and the effect on training according to the types of exercise, and taking creatine and the effect on body composition, as many people are getting concerned with it as good ways of boosting performance in sports by maximizing their exercise performance capacity.
It can be more effective to identify accurate degree of intensity and the main energy system of the given sport entry before taking creatine. Creatine is an energy source which is stored in a muscle in the form of a mixture with high-energy compound phosphoric acid to maintain resonable value during the short-period anaerobic muscular activity leading to the rapid declination of ATP, and then decomposed over time. The effect of creatine on exercise is maximum during the period of 3 to 5 day after taking it. As creatine is saturated from 6 day after taking it, it can be more effective to take creatine in a short-term period, from 3 days to 7 days, than long-term period.
As shown in many studies, short term creation supplementation is very effective in getting instant power and it has positive effect in the aspect of work, the whole muscular power. And also it is effective especially for the athletes requiring anaerobic exercise ,that is, muscle strength and power rather than aerobic exercise, as it affects greatly on high intensity lasting 30 seconds or under and exercise performance capacity repeating several times.
It is difficult to draw an accurate conclusion related to the change of body composition after taking creatine because it is still controversial among researchers. However, it is a general agreement in academic circles that short term or long term creatine supplementation with resistance training can cause to gain weight and get lots of body fat.