The impact period is 15-25g every day, divided into 4 times, 5-7 days, once before and after the exercise. If you practice 1 one day, it would be nice to distribute it equally twice; The maintenance period is 3-5g/day, 1 time. For people who gain muscle, it is usually done immediately after exercise. For people with poor strength level, pre-exercise supplement is helpful to increase strength level during strength practice, and can also be eaten before exercise.

There are also research suggestions: for people with relatively large weight, creatine should be eaten according to body weight, with an impact period of 0.3g /d/kg and a maintenance period of 0.03g /d/kg. This method is not very common.