How to eat creatine powder? Creatine powder is generally used for bodybuilders to grow muscles. Fitness people all know that creatine powder can increase bodybuilders' lean body weight, and increase the explosive force and endurance of muscles. Many people supplement creatine during exercise in order to gain muscle. So how to eat creatine powder? Let's have a look.
How to eat creatine powder 1 creatine powder?
Generally, it is recommended to take creatine powder 65438+ 5g each time half an hour before exercise or 0-2 hours after exercise, and take it once a day. You need to stick to 6 porridge to see the obvious effect.
Creatine powder is a chemical substance that can increase the explosive power and endurance of muscles. Eating creatine powder during fitness can increase muscle strength, help muscle synthesis and increase muscle volume. It can also quickly replenish energy, promote the growth of new muscles, and make people's bodies stronger and stronger.
Can creatine powder be washed with boiling water?
Boiling water is not recommended.
Creatine powder is generally recommended to be brewed with warm water below 40℃, because the solubility of protein, an active substance with special physiological functions, usually increases with the increase of water temperature in the range of 0℃ -40℃. In addition, muscle-building powder contains maltose and carbohydrates, and the starch in sugar and carbohydrates will gelatinize at high temperature, resulting in caking, so it is generally not recommended to brew muscle-building powder with boiling water.
Side effects of creatine powder
1, side effects of overdose
Be careful not to take too much creatine powder, because taking too much creatine powder may lead to the increase of water in muscles, increase the weight of water in the body, increase the metabolic burden, and also cause muscle spasm, soreness and soreness, which is not conducive to health.
In addition, taking creatine powder can also cause weight gain, so it is necessary to control weight. It is suggested to use creatine powder with caution.
2. Side effects of long-term use
Creatine powder should not be taken blindly for a long time, otherwise the human body's ability to synthesize creatine will be significantly reduced.
Do you want to drink more water after drinking creatine?
It is recommended to drink plenty of water after drinking creatine, and the daily drinking amount is between 1500-2000ml.
Because muscle-building powder is water-absorbing, and muscle-building powder will increase the water in muscles, if you drink less water after creatine, you may feel thirsty, and your body's metabolism also needs the participation of water. Lack of water in your body will also affect your normal metabolism.
How to eat creatine powder II. Is it okay to eat creatine just for fitness?
Creatine only assists muscle growth. If you eat creatine just for fitness, it is not conducive to physical and mental health. Creatine has two main functions. In order to make your body more perfect and your muscles stronger, you need to add more protein and nutrition.
1, muscle science and technology Creatine powder has many functions, especially suitable for friends who exercise regularly, so taking some creatine powder properly can provide energy, help muscle growth and synthesis, and play a good bodybuilding effect. It can also maintain nitrogen levels in the body.
2, and muscle technology creatine powder can supplement energy and nutrition, keep the body less tired after a lot of exercise.
3. In addition, muscle technology creatine powder must achieve twice the result with half the effort after exercise. If you usually eat creatine powder and don't strengthen exercise, it won't have much effect. Because creatine powder is only an auxiliary function to help muscle growth, in order to achieve a better perfect figure, you must cooperate with appropriate exercise.
Second, how should creatine be eaten
1, the best time to take creatine should be at noon in the morning after dinner. And take it half an hour before exercise or half an hour after exercise, with the highest absorption and utilization rate. In the first week, it is recommended that the daily dosage be about 20 grams.
2. Creatine can be taken together with other juice drinks, which can not only improve the taste, but also enrich the nutrition. You can also take it directly with warm boiled water. If the daily exercise time is about one and a half hours to two hours, it is suggested to double the creatine consumption.
The above content is a complete introduction to creatine. I hope that while pursuing my figure, I must pay attention to nutritional supplements in all aspects of my body. It is not enough to eat creatine alone. But we should also pay attention to the correct usage of creatine, and it is best to take it before exercise. Proper calculation can not only relieve fatigue, but also help muscle growth.