2. However, pure creatine will keep water in your body and make you gain weight. More water in your muscles will delay "fatigue" and may make your stomach a little swollen.
If there is a problem with the kidney, be careful when using creatine, so as not to increase the burden on the kidney.
4. Pure creatine is very irritating to the stomach, and some people will have diarrhea after drinking it. For example, drinking grape juice together after training, or adding whey protein drinks to mix and drink, can alleviate the situation.
Creatine will accelerate the energy consumption in your body, so you must supplement enough calories before exercise. If your blood sugar is insufficient, you may feel dizzy and weak during exercise.
How to take creatine 5-7 days before eating, 20g/ day, four times, in the morning, after lunch or dinner, within 30 minutes before exercise and within 30 minutes after exercise.
Creatine shock stage
1. Early morning (creatine shock stage 1): dissolve 5g creatine and 20g fitness drink in 200ml warm water, or take 5g creatine and 200 juice together.
2. After lunch or dinner (creatine shock stage 2): dissolve 5g creatine and 20g fitness drink in 200ml warm water and take them together or 5g creatine and 200ml fruit juice together.
3. Within 30 minutes before exercise and during exercise (creatine shock stage 3): Before exercise, wash away 40 grams of fitness drinks and 5 grams of creatine with 400 ml warm water, take 150ml 30 minutes before exercise, and take the rest. If the duration of each exercise reaches 1.5-2 hours, the consumption of fitness drinks will double.
4. Within 30 minutes after exercise (creatine shock stage 4): dissolve 5 grams of creatine, 20 grams of fitness drink and 30 grams of protein powder in 200 ml of warm water and take them together.
Creatine maintenance period:
Take 40 grams of fitness drink and 5 grams of creatine with 400 ml warm water before exercise, take 150ml 30 minutes before exercise, and take the rest during exercise. If each exercise time reaches 1.5-2 hours, the consumption of fitness drinks will double.