Creatine can be taken before and after training. The time is from half an hour before the training to 1 hour, and it will be supplemented within 2 hours after the training. The sooner the better. It is suggested to supplement creatine with sugary drinks to improve the absorption rate of creatine and reduce the waste of creatine. Once you take creatine, you should drink at least 1200ml every day on the basis of the original normal water consumption, so as to give full play to the hydration of creatine.

If the purpose is to improve muscle strength and explosive power, it is suggested not to ignore the supplement of creatine before training. In order to improve muscle circumference and increase muscle volume, creatine supplementation after training is particularly critical.

Extended data:

Precautions:

1, each muscle training should not exceed 20 groups, with 12 group benefiting. Controlling the training times in each group at 6- 12 times is most beneficial to muscle growth. Do not train a muscle for more than 45 minutes. Try to choose a gym with a large ventilation area or a semi-outdoor open space for training, use a large weight and complete the action at a controllable speed.

2. Adopt whole-body training or upper and lower limb separation training: adopt whole-body training or concentrate upper limb training on one day and lower limb training on the other, with the best effect. Both of the above methods are superior to individual training that only exercises one muscle at a time. In training, we should use as many muscles as possible, such as squat, hard pull, bench press, barbell rowing and pull-ups.

3. Making full use of various types of stretching will help users stay flexible, avoid pain and improve the recovery speed of training. Stretching can also be done with tools such as foam rollers.

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