1. The dosage and time of taking creatine should be controlled reasonably: Excessive creatine is neither economical, but also increases body water weight, muscle cramps and metabolic burden. The taking time is generally between meals, 30 to 60 minutes before training or competition and after exercise. The taking it before exercise can quickly replenish energy, and taking it after exercise is to make full use of the strong absorption capacity of muscle cells for creatine to fill up quickly, this can give full play to the best effect of creatine.
2. The taking of creatine should match the training content such as strength or speed: Be careful not to overtrain during taking creatine to prevent muscle and ligament strain. At the same time, it should be supplemented with protein and other nutrients to provide sufficient raw materials for muscle growth, otherwise there will be no ideal weight gain.
3. During the period of taking creatine, enough water should be added every day to ensure the progress of cell hydration and prevent the side effects of muscle tightness, stiffness or cramps after using creatine. But you can't brew creatine with hot boiled water to prevent the structure of creatine hydrate from changing.
4. Creatine should be taken with grape juice or other sugary drinks (except fructose), because the increase in insulin concentration caused by sugar accelerates the absorption of creatine by muscle cells.
5. Creatine powder is more easily absorbed and utilized by the human body than capsules and tablets.
6. Since the intake of creatine can cause weight gain, it should be used with caution for athletes who need to control or reduce weight.