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.

2

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, 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.

three

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.

four

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 the muscle-building powder is water-absorbent, and the muscle-building powder will increase the water in the muscle, if you drink less water after drinking creatine, you may feel thirsty, and the metabolism of the body also needs the participation of water, and the lack of water in the body will also affect the normal metabolism.