Creatine is one of our most common sports supplements. Whether it is professional athletes or most fitness enthusiasts, creatine (supplement) has become one of their must-haves.
Creatine is an amino acid naturally produced in the human body. It can quickly increase muscle strength, promote new muscle growth, accelerate fatigue recovery, and improve explosive power.
How to use creatine correctly? What period should I use creatine? How much do you eat every day? How long to eat? How to eat? What to pay attention to? Let’s take a look at these questions!
Creatine is taken every 8 weeks as a cycle, and each cycle is divided into two phases.
Phase 1: is a storage period of 20 grams of creatine per day for 1 week. That is, 5 grams each time, 4 times a day, usually 5 grams each in the morning, noon, before training, and after training. (General creatine supplements have a small spoon in them. One flat spoon contains about 5 grams. Take 1 spoon each time, 4 times a day);
Second phase; Then use low-dose maintenance. It is a maintenance period of 5 grams per dayfor a total of 7 weeks.That is, take 5 grams 15-30 minutes before each training or after training. After each cycle, stop using for 1 to 2 weeks before starting the next cycle.
Additional suggestions: Combining creatine with dextrose can improve creatine absorption. So having some high-sugar fruit juice is a good choice when taking creatine.
The effect of adding creatine to simple carbohydrate drinks (such as juice, grape (grape food) sugar water, etc.) is better than taking creatine alone, and can further increase the total creatine amount in the muscles. The latest research results show that taking creatine together with HMB (HMB is a metabolite of leucine and one of the important components in protein synthesis (protein food)) can enhance strength and increase muscle mass.
Creatine users should drink more water
Creatine will help your cells retain water. The more water there is in the cells, the more active the cells are, so this is good for training.
About the side effects of creatine
Creatine is metabolized into creatinine by the kidneys in the body. Will taking too much cause kidney dysfunction? Scientists have confirmed that taking twenty grams of creatine a day does not have any side effects on the human body. The only thing found is that when the body load is exceeded, diarrhea will occur, but this diarrhea will stop as the dosage is reduced;
Important Tips: Low-purity creatine not only has no obvious effect, but is also harmful to the human body. The harmful substance is mainly a derivative called dicyandiamide, which will increase the excretion burden of the kidneys.
So, for health, please be sure to buy creatine with a purity of more than 99.99%. Don't harm your body just to save a little money. For example, the purity of creatine powder prepared by some small workshops is far from up to standard due to limitations of equipment and technology.
The scientific method of taking creatine is important,Choose a professional creatine product is even more important key!
There are a dazzling array of creatine products on the market, and it is not uncommon to buy low-quality creatine powder. Not only is it not helpful for fitness, but it can also damage your health!
In order to save fitness enthusiasts the trouble of choosing creatine products, Fitness Bar Network recommends a creatine powder with a good reputation:
(Note: During the purchase process, customers will be required to provide their ID number only. It is used for customs clearance and will not cause any inconvenience to your life)
Edible recipesMethod: Put 1/2 spoon of this product into about 150 ml of cold water, shake well, and consume once a day. The recommended consumption time is half an hour before exercise.
Consumption: Daily consumption 1-3 grams.
Recommended group: Sports people aged 18 and above.
Note: This product is packaged and sold by weight, and the powder may be squeezed into lumps in the barrel. This phenomenon is not a product quality problem. Please shake the powder in the bucket until it is evenly distributed before taking it.
About Muscletech
This is a sports nutrition brand that has been in the field for 20 years An international company, after 20 years of ups and downs, it has established an excellent brand reputation and unanimous recognition from consumers across the United States and around the world. It has gradually established industry standards in the global nutrition industry, led the industry, and become a global iconic sports nutrition product. brand.
