Creatine is a "binder" synthesized in protein. The administration of creatine has an influence period and a maintenance period. The impact period is 20g per day, divided into four times, 5g each time, usually once half an hour before exercise and one hour after exercise, and the other two times can be taken more than 4 hours before and after exercise. For example, training after 6 pm can be 9: 00/13: 00/17: 30/20: 30. Use the shock period for 5-7 days and enter the maintenance period. The maintenance period is 5 grams per day, both before and after exercise. Before exercise, take measures to ensure that high-intensity training is not fatigue and strengthen muscle stimulation. Take it after exercise to promote the absorption of protein and accelerate recovery. Generally speaking, the maintenance period should not exceed 1.5 months, and then 1 month needs to be stopped, and then the medicine should be continued according to the influence period and maintenance period. In addition, creatine is best taken with sugary drinks or oral glucose, or with whey protein powder.