Tip: Only those who have been exercising for more than 4 months should consider supplementing creatine. The following methods of taking creatine during the shock and maintenance periods are suitable for athletes and enthusiasts to refer to. It is recommended for general fitness to only eat 5 grams before exercise and supplement 30 grams of whey protein powder after exercise.
Creatine shock period: 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. Take, the specific usage method is as follows: 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. 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 and take together or take 5 grams of creatine and 200 ml of juice together. 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; 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 Take together with warm water.
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 that occurs during the onset of creatine. If the above discomfort occurs, you need to increase the amount of water and sugar. 2. Do not take it with hot water and caffeinated drinks, otherwise it will seriously affect the effect of creatine. Impact period + high-intensity training canLet the muscles grow faster, and the maintenance period will consolidate the growth. The impact period after the stop period will be better than using the maintenance period all the time (I feel that the maintenance period will have no effect after a certain number of days). In other words, the best effect is to use it on and off.