Creatine is a very popular item in fitness people. It is a kind of fitness nutrition and it is also a protein that everyone simply says. It can supplement the nutrients needed by the human body, and it can alleviate the fatigue after exercise to the greatest extent. Many athletes choose such items to maintain their physical fitness. But smog also knows that creatine is a good thing, but if you take it incorrectly, it will bring bad results. The correct method of taking creatine can achieve the desired effect.
5-720/43030 Creatine: 5-7 days at the beginning, 20 g/day, divided into 4 times, taken in the morning, after lunch or dinner, within 30 minutes before exercise, and within 30 minutes after exercise.
The specific use is as follows:
Creatine shock period
1.(1)5202005200 1. Early morning (creatinine shock period 1): Take 5 grams of creatine together with 20 grams of fitness drink in 200 ml of warm water or take 5 grams of creatine together with 200 juice.
2.(2)5202005200 2. After lunch or dinner (creatinine shock period 2): Take 5 grams of creatine together with 20 grams of fitness drink in 200 ml of warm water or 5 grams of creatine with 200 ml of juice.
3.30(3)40540030150ml 3. Within 30 minutes before exercise and during exercise (creatine shock period 3): Before exercise, 40 grams of fitness drink with 5 grams of creatine should be washed with 400 ml of warm water, take 150 ml 30 minutes before exercise, and the rest of the exercise Take care of it. 1.5-2 If the exercise time reaches 1.5-2 hours, the amount of fitness drink is doubled.
4.30(4)52030200 4. Within 30 minutes after exercise (creatine shock period 4): Take 5 grams of creatine together with 20 grams of fitness drink and 30 grams of protein powder in 200 ml of warm water.
Creatine maintenance period:
40540030150ml Before exercise, use 40 grams of fitness drink together with 5 grams of creatine to wash with 400 ml of warm water, take 150 ml 30 minutes before exercise, and take the rest of the exercise. 1.5-2 If the exercise time reaches 1.5-2 hours, the amount of fitness drink is doubled.
1; 1. With the fitness drink, it can prevent the muscles from tightening, stiffening or sputum discomfort during the onset of creatine; if the above discomfort occurs, it is necessary to increase the amount of hydration and sugar.
2 2, can not be taken with hot water and caffeinated beverages, otherwise it will seriously affect the creatine effect.
+() Tip: The impact period + high-intensity training can make the muscle grow faster, and the growth period will consolidate the growth. The effect of the re-period after the deactivation period is better than the maintenance period (the self-perception period is not effective after using a certain number of days). )). In other words, it is best to use the stop effect.
The above is a detailed explanation of the correct method of taking creatine. I believe that through our explanation, everyone has a deep understanding of how to take creatine. Therefore, when you take creatine, you must carefully read the relevant instructions. For things that are contraindicated with creatine, you must remove it so that you can achieve the effect you want to achieve with creatine.