The effect of creatine powder

Creatine powder is relatively unfamiliar to many people. It is actually a chemical substance. The effect of creatine powder on the human body is quite obvious, and it is widely used in life. This substance is generally used by fitness people. Of course, there are many things to pay attention to when using creatine powder, especially some usage and dosage, and you also need to understand how to take creatine powder.

1. Function

Creatine powder is a chemical substance that can increase the lean body mass, explosive power and endurance of bodybuilders. At the same time, creatine powder can bring water into muscles, increase the volume of muscle cells, and facilitate the absorption of amino acids by muscle cells. Reasonable use of creatine powder can also indirectly increase muscle volume. With more energy, athletes can perform higher-intensity training, which promotes muscle growth through the cycle of "muscles generate strength, strength generates muscles". At the same time, when muscle cells absorb creatine, they also bring more water to the cells (hydration), thereby increasing cell volume, increasing the synthesis rate of myosin, and promoting the growth of new muscles. When creatine powder and sugar are used together, the increase in lean body mass and strength is more obvious. Therefore, for beginners, taking premium creatine with matched sugar is more effective than taking creatine powder alone.

2. How to use

Impact period: Take for 1 week, 20 grams per day, divided into 4 times, 5 grams each time, take once half an hour before exercise and 1-2 hours after exercise, the other 2 times are optional, but there should be an interval of more than 4 hours between each dose.

Maintenance period: Take for 6 weeks, 5 grams each time, once a day, drink half an hour before exercise training or 1-2 hours after exercise. After the 6-week "maintenance period", stop using it for 2-3 weeks, and then repeat the above "impact period" and "maintenance period" usage methods.

3. Note

When taking creatine powder, you should master the dosage and time properly. Excessive creatine powder is not only uneconomical, but also increases body water weight, muscle cramps and metabolic burden. The best time to take it is between meals, 30-60 minutes before training or competition, and after exercise. This allows the best effects of creatine powder to be fully utilized: taking it before exercise can quickly replenish energy, and taking it after exercise is to take full advantage of the strong absorption capacity of muscle cells for creatine for rapid replenishment.