How to drink creatine?

For men who love sports, protein powder and muscle-building powder are no strangers. They are very effective in increasing muscle and exercising the body, and creatine can maximize muscle growth. Creatine is a compound composed of arginine, glycine and methionine. As a storage site for muscle energy, creatine is generally used to supplement nutrition during high-intensity exercise. So, how do you take creatine?

When is the best time to take creatine?

Is it better to take creatine before or after training? What is the difference between taking it before and after training?

Generally speaking, due to the high retention rate of creatine, you can take it at any time of the day. However, some people think that it is more effective to take it 20 minutes before training, which can increase muscle strength and achieve better training results.

However, there is a disadvantage of taking it before training, which is that it is easy to get cramps and numb muscles during training. Therefore, it is not recommended to take it before training on heavy training days. You can try it before endurance training.

How to take creatine?

Impact period: In the first week, use creatine 3 to 4 times a day, 5g each time. Take it in the morning, after lunch or dinner, within 30 minutes before exercise, and within 30 minutes after exercise.

Maintenance period: After the first week, you will enter the maintenance period. During the maintenance period, 2 to 5 grams of creatine should be used every day, within 30 minutes before exercise.

Note: Do not take it with hot water or caffeinated beverages, otherwise it will affect the effect of creatine.

Why should I drink plenty of water while taking creatine?

Creatine can maximize the retention of water in muscle cells. The increase in water storage in muscles can not only enhance athletic performance, but also make muscles fuller, thereby increasing muscle circumference in a short period of time.