1. Know the dosage and timing of creatine. Generally speaking, about 5 grams of creatine per day can meet the demand. It is best to take it within 30 minutes to 1 hour before training to fully absorb it.
2. Eat with protein. Creatine can promote muscle synthesis, and protein is the main component of muscle. Therefore, taking creatine together with protein can improve its effect.
3. Avoid excessive intake. Although creatine is a safe supplement, excessive intake may lead to gastrointestinal discomfort and other side effects. It is recommended to use it according to the recommended dosage.
4. Pay attention to water intake. Creatine can help cells absorb water, so it is necessary to maintain adequate water intake during the use of creatine to avoid dehydration and other health problems.
5. Adjust the dosage according to individual circumstances. If you have any health problems or are taking other drugs, please consult your doctor before using creatine.