How to eat creatine? Please, 3Q

Creatine is eaten cumulatively, provided you stop exercising for 3 days. For the first three days, you should eat 30-50 grams per day (depending on your weight, the heavier your weight, the more you should consume), divided into 3 times (you should consume more water on the day of a large intake of creatine, only the combination of creatine and water can work, and creatine is also very water-consuming). Start exercising on day 4 by consuming about 10 percent of creatine half an hour before your workout.

Finally, I would like to give you a piece of advice, if you stop for a period of time after eating a bottle, you will feel dependent on creatine on a regular basis, although there is no *** on the market, but it is better to be careful, at least it will form your psychological dependence.

The principle of using creatine 1, try to use it with sugar, which can accelerate the absorption of creatine 2, drink more water 3, do not take it with glutamine, caffeine, etc., it will reduce the effect of creatine. 4. Continue to use for 1 to 2 months, and stop using it for a period of time to restore the body's ability to synthesize creatine. There are two ways to take it, and the second one is recommended.

1。5 grams per day, 30 minutes before training with water or juice, suitable for people with low training intensity. 2。

In two parts, first, the shock phase, which lasts for 5 days, 20 grams per day. 3 to 4 times a day. Second, the maintenance period, which lasts for 30 days or more, 3-5 grams per day.

Can be used between meals, 30 minutes before training and 30 minutes after training. It can improve exercise capacity relatively quickly.

Creatine can be taken 30-45 minutes before a workout.

Creatine has been used as a supplement for decades, during which time its benefits and safety have been supported by hundreds of R&B orange models. Creatine is a natural substance used by the body to produce silver energy, which the body converts into phosphocreatine and stores it in the muscles.

Creatine supplements work by increasing their effectiveness in muscles, helping us to maintain energy during high-intensity sports such as weightlifting, circuit workouts, and interval running, among others. Long-term use of creatine supplements can improve the quality of resistance training, often increasing strength and performance by 5% to 15%.

1. Creatine is a very safe supplement, so far no studies have found it to be harmful, when the physical energy is consumed, the human body needs about 5 grams of creatine per day.

2. The recommended consumption amount is 5 grams a day, which can be mixed with warm water for 1 cup, and the temperature is preferably lower than 40 degrees water, or added to whey protein powder or muscle building powder to drink together.

3. Creatine is a nitrogenous organic acid naturally present in vertebrates in biochemistry, which can assist in providing energy for muscle and nerve cells. Creatine is a naturally occurring amino acid derivative in the human body, which can quickly increase muscle strength, accelerate recovery from fatigue, and improve explosive power.