How to take creatine? Detailed explanation of how to use creatine!
Creatine：For the first 5-7 days, take 20g/day, divided into 4 times, in the early morning, after lunch or dinner, within 30 minutes before exercise, and within 30 minutes after exercise
The specific usage is as follows:
Creatine shock period
1.Early morning (creatine shock period 1): Dissolve 5 grams of creatine and 20 grams of fitness drink in 200 ml of warm water and take together or take 5 grams of creatine and 200 grams of juice together.
2.After lunch or dinner (creatine shock period 2): Dissolve 5 grams of creatine and 20 grams of fitness drink in 200 ml of warm water or take 5 grams of creatine and 200 ml of juice.
3.Within 30 minutes before exercise and during exercise (creatine shock period 3): Before exercise, mix 40 grams of fitness drink and 5 grams of creatine with 400 ml of warm water. Take 150 ml 30 minutes before exercise, and consume it during the rest of the exercise. If each exercise time reaches 1.5-2 hours, double the amount of fitness drink.
4.Within 30 minutes after exercise (creatine shock period 4): Dissolve 5 grams of creatine, 20 grams of fitness drink, and 30 grams of protein powder in 200 ml of warm water and take it together.
Creatine maintenance period:
Before exercise, mix 40 grams of fitness drink and 5 grams of creatine with 400 ml of warm water, take 150 ml 30 minutes before exercise, and consume it during the rest of the exercise. If each exercise time reaches 1.5-2 hours, double the amount of fitness drink.
Notes:
1. Taking it with a fitness drink can prevent the discomfort of muscle tightness, stiffness or spasm during the onset of creatine; if the above discomfort occurs, you need to add more water and sugar. amount.
2. Do not take it with hot water and caffeinated drinks, otherwise it will seriously affect the effect of creatine.
Tip: The impact period + high-intensity training can make the muscles grow faster, and the maintenance period consolidates the growth. The effect of the impact period after the stop period is better than the continuous use of the maintenance period. In other words, the best effect is to stop using it. .
The scientific method of taking creatine is important, Choosing a professional creatine product is even more critical!
There are a wide variety of creatine products on the market, and it is not uncommon to buy low-quality creatine powder. Not only does it not help fitness, but it can also damage the body. healthy!
In order to save fitness enthusiasts the trouble when choosing creatine products, Fitness Bar Network< /span>I would like to recommend a creatine powder with good reputation to everyone:
How to consume:: Add 1/2 spoon of this product to about 150 ml of cold water and shake well, 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 an international company that has been in the field of sports nutrition brands for 20 years. 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, and gradually Set industry standards in the global nutrition industry, lead the industry, and become a global iconic sports nutrition brand.
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