Creatine is washed with more than 200ml of water and fully dissolved. Before exercise, it is suggested that according to personal circumstances, exercise will not cause stomach burden. After exercise, there is only a minimum requirement for water consumption for washing clothes.

Usage and dosage:

Impact period: take 1 week, 20g, 4 times a day, 5g each time, take 1 time half an hour before exercise, take 1 time 0-2 hours after exercise, and the other 2 times are optional, but the interval should be more than 4 hours. Maintenance period: take 5g each time for 6 weeks, once a day, half an hour before exercise training or 1-2 hours after exercise. After the maintenance period of 6 weeks, stop using it for 2-3 weeks, and then repeat the use methods of the above "shock period" and "maintenance period". Suggestion: Take it together with fitness drinks, and at the same time increase the amount of drinking water appropriately to promote the absorption and utilization of creatine.