How to take creatine monohydrate

Many people do not know what creatine monohydrate is. In fact, it is a pharmaceutical raw material and health product additive that can effectively inhibit muscle fatigue, lower cholesterol and blood lipids, and has a good effect on muscle atrophy and delaying aging in middle-aged and elderly people. However, you must also pay attention to the correct dosage and time of taking it, and you must never take these things blindly to avoid adverse effects.

1. Efficacy

Creatine monohydrate is a pharmaceutical raw material and health product additive. It can inhibit the generation of muscle fatigue factors, reduce fatigue and tension, restore physical strength, accelerate the synthesis of human protein, make muscles stronger, enhance muscle elasticity, lower cholesterol, blood lipids, and blood sugar levels, improve muscle atrophy in middle-aged and elderly people, and delay aging.

2. Precautions

1. When taking creatine, you should master the dosage and time properly. Excessive creatine 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 creatine to work best: taking it before exercise can quickly replenish energy, and taking it after exercise is to take advantage of the strong absorption capacity of muscle cells for creatine for rapid replenishment.

2. The use of creatine should be matched with training content such as strength or speed. Be careful not to over-train while taking creatine to prevent muscle and ligament strain. At the same time, nutritional supplements such as protein should be taken to provide sufficient raw materials for muscle growth, otherwise there will not be ideal weight gain.

3. While taking creatine, you should drink enough water every day to ensure cell hydration and prevent the side effects of muscle tightness, stiffness or cramps after using creatine. However, creatine cannot be mixed with hot water to prevent the structural change of creatine hydrate. It should not be taken with orange juice or caffeinated beverages, because the acid contained in the former will denature creatine hydrate and turn it into waste, while caffeine has a dehydrating effect on the body, which will affect the hydration of muscle cells.