Creatine: 20g/ day for the first 5-7 days, taken four times, in the morning, after lunch or dinner, within 30 minutes before exercise and within 30 minutes after exercise.
The specific usage method is as follows:
Creatine shock stage
1, early morning (creatine shock stage 1): dissolve 5g creatine and 20g fitness drink in 200ml warm water and take them together, or take 5g creatine and 200 juice together.
2. After lunch or dinner (creatine shock stage 2): dissolve 5g creatine and 20g fitness drink in 200ml warm water and take them together, or 5g creatine and 200ml fruit juice together.
3. Within 30 minutes before exercise and during exercise (creatine shock stage 3): wash 40 grams of fitness drink and 5 grams of creatine with 400 ml warm water before exercise, take 150ml 30 minutes before exercise, and take the rest during exercise. If the duration of each exercise reaches 1.5-2 hours, the consumption of fitness drinks will double.
4. Within 30 minutes after exercise (creatine shock stage 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 them together.
Creatine maintenance period:
Take 40 grams of fitness drink and 5 grams of creatine with 400 ml warm water before exercise, take 150ml 30 minutes before exercise, and take the rest during exercise. If each exercise time reaches 1.5-2 hours, the consumption of fitness drinks will double.
Precautions:
1. When taken in combination with fitness drinks, it can prevent muscle tension, stiffness or spasm during creatine attack. If the above discomfort occurs, increase the amount of water and sugar.
2, can't use hot water and caffeinated drinks together, otherwise it will seriously affect the creatine effect.
Extended data:
Creatine is a nitrogen-containing organic acid, which naturally exists in vertebrates and can help provide energy for muscles and nerve cells.
Michel Eugène Chevreul first discovered creatine in skeletal muscle in 1832, and then named it "creatine" according to the Greek word "Kreas" (meat).
It can provide energy quickly (all activities of the human body depend on ATP, that is, adenosine triphosphate provides energy, and the storage of ATP in the human body is very small. ATP is consumed quickly during exercise, and creatine can quickly synthesize ATP for energy supply.
The storage of adenosine triphosphate in human body is very small, and it needs to be synthesized continuously, but the synthesis speed of the body is very slow, so the body is tired. Therefore, timely creatine supplementation can effectively improve muscle strength, speed and endurance. Improve physical fitness and training level to prevent fatigue.
References:
People's Daily Online-Fitness protein Supplement brings fatal risks.