Eating after practice can make you recover as soon as possible, and a good rest is the premise of muscle growth.
There is also a shock period before 1 week, that is, 20 grams a day, 5 grams each time, four times, and 20 days a month to prevent your body from synthesizing creatine.
Creatine should be mixed with glucose or fruit juice to achieve good results.
How to be effective is to try it for a while and see when the effect is obvious.
I hope my answer is helpful to you.
Question 2: It's time to eat creatine! Generally speaking, creatine should be used about 20 minutes before training and once after training. If the performance period has passed, the maintenance amount should be around 5g. You can divide this 5g into two parts. After 3g training, the effect will be better. Because the carrier carrying creatine in human body is limited, too much intake at one time will cause waste and be harmful to health! I hope you have a strong body!
Question 3: When do you drink creatine during exercise? You should drink it after exercise. . .
Adopt it
Question 4: How to take creatine powder during the 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 remaining 2 times are optional, but the interval with other times 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 6 weeks of maintenance period, stop using for 2-3 weeks, and then repeat the above methods of "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.
Question 5: When is the best time to eat creatine? People's strength and endurance will increase, and their bodies will recover faster after training. However, some people report that the effect is not good after eating it. I personally summarized it. Most of them are the reasons for eating less. If the feeling is not obvious, you can try to double the amount. Tong Chang's 5 grams does not seem to satisfy some people. I will eat10g during training. That will make me feel stronger.
Question 6: How to eat creatine? The use principle of creatine is 1. If used with sugar as much as possible, it can accelerate the absorption of creatine. 2. Drink plenty of water. 3. Don't take it with glutamine and caffeine, which will reduce the effect of creatine. 4. Continue to use 1 for 2 months, and stop using for a period of time to restore the body's ability to synthesize creatine. There are two ways to take it, and the second one is recommended. 1。 5 grams a day, washed with water or juice 30 minutes before training, suitable for people with little training intensity. 2。 It is divided into two parts. First, the shock period lasts for 5 days, 20 grams a day. Three or four times a day. Two, the maintenance period lasts for more than 30 days, 3-5 grams a day. Can be used between meals, 30 minutes before training and 30 minutes after training. You can quickly improve your athletic ability.
Question 7: How to eat creatine powder? Nutrients that are helpful to fitness include protein powder, muscle-building powder, creatine powder, fitness drinks and so on. Compared with muscle powder, the biggest feature is that it can quickly improve muscle energy, increase muscle explosive force and endurance, and is very suitable for use before fitness exercise. However, because creatine can't directly provide energy storage, the madman suggests that you don't simply use creatine powder to build muscle, but it is better to use it with muscle building powder and protein powder. 1, when taking creatine powder, you must pay attention to supplement sugar and water. Supplementing sugar can improve the absorption rate of creatine by muscles. Supplementing enough water can ensure the smooth progress of water and cell action, and avoid the situation that muscles are pulled or tightened after taking creatine powder. Remember not to take creatine powder with boiling water, and the same is true for muscle building powder. Too high water temperature will destroy the structure of nutrients and "turn treasure into waste". 2. The administration of creatine powder is divided into impact period and maintenance period. Generally, it takes 2 ~ 3 months as a cycle, and there must be a period of time between weeks to avoid affecting the normal synthesis of creatine in the human body. 3. Creatine powder and sugary drinks are recommended, as mentioned above, because the intake of sugar can make the human body secrete insulin, thus refreshing the cells to absorb creatine. 4, must cooperate with strength training. Creatine increases muscle strength, which is a good opportunity for muscle strength training. High-intensity strength training is helpful to muscle fiber breakage, and muscle fiber repair and reorganization is beneficial to muscle growth.
Question 8: What are the side effects of eating too much creatine? Is it okay to eat two or three grams a day? Is creatine safe for 50 minutes?
Creatine is metabolized into creatinine through the kidney in the body. Can taking too much lead to renal insufficiency? At present, scientists have confirmed that taking 20 grams of creatine every day has no side effects on human body. The only finding is that when the body load is exceeded, diarrhea will occur, but this diarrhea will stop with the decrease of dose; Creatine is indeed safe and reliable for other steroid enhancers that may cause serious side effects.
Personally, I feel that the Wade series is still good ~ There are many people practicing together, including several majors. Many brands are used, such as Optmund, Bora, Champion and Wade. It's all agreed ~ In fact, each brand has its own characteristics, so I think all the above brands are great. As for whether it can have outstanding effects, it depends on personal physique.
The quality of creatine mainly depends on purity. Now the brand purity is generally above 99%, Wade's is four nines (99.99%), and Bora remembers it as 100%. The higher the purity, the less impurities and the less pressure on the kidneys. Other differences are not too big, Bora can use creatine completely. Because of personal experience, Wade's creatine is really average. Champion.
Muscle-building powder is actually protein plus carbohydrates. Wade's good, champion's good.
Began to use supplements, so, just use mainstream brands and try again after eating. In fact, it can't explain what is good and what is bad. After all, the effect is different at different stages.
Anyway, pay attention to eating according to the instructions. Creatine should not be used for a long time. After all, it has pressure on the kidneys.
Creatine: take it in the morning, after lunch or dinner, within 30 minutes before exercise, within 30 minutes after exercise, 20g/ day for the first 5-7 days. The specific usage is as follows: In the morning (creatine shock stage 1): dissolve 5g creatine with 20g fitness drink in 200ml warm water or take 5g creatine with 200ml juice. 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. Within 30 minutes before exercise and during exercise (creatine shock stage 3): wash 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; 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. Note: 1. Taking it with fitness drinks can prevent muscle tension, stiffness or spasm when creatine attacks; If the above discomfort occurs, increase the amount of water and sugar. 2, can't use hot water and caffeinated drinks together, otherwise it will seriously affect the creatine effect. The impact period and high-intensity training can make muscles grow faster, and the maintenance period will consolidate growth. After stopping the maintenance period, the effect of the second impact period is better than that of the maintenance period (I feel that the maintenance period will be ineffective after a certain number of days). In other words, it is best to stop and go.