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Creatine in the end should be how to drink?

Abc02582010-04-09 01:11:58 +0000 #1

Queena_Cheng2010-04-09 01:16:56 +0000 #2
Creatine needs water, the impact of a period, this is the most primitive of creatine, the knowledge of many Chinese textbooks are not updated more than ten years ago, far away from many, many of the social needs. Esterification of creatine such as creatine is good, and three creatine, creatine do not have the impact of the buffer, and up in the morning to eat before exercise, and can, like PF creatine compound suitable for eating after exercise, physical recovery effect is obvious, because not only is buffered creatine, as well as energy and the combination of D-ribose, it is complex. Generally up in the morning is to eat creatine, because the absorption rate of the body at this time. You look at what your creatine is creatine. Do not look at the impact of the amount required. Only pure creatine monohydrate requires the impact of traffic, other creatine and creatine compound is not needed.
Envoy19832010-04-09 01:31:46 +0000 #3
If you are sure it is not protein powder and creatine (creatine because I heard there will be flavor)

creatine to be based on your intake and body weight ratio of 5 grams is a universal standard but also based on your specific The weight forces the situation to be (because creatine is used to increase power) when taking about 5 grams with a bottle of mineral water to the water to reference
Need for skinny cats2010-04-09 01:46:43 +0000 #4
intake according to body weight ratio is correct, can be used with mineral water on somehow the

5 days before oral administration of creatine called creatine loading phase, in order to increase your muscle creatine content. 0.2-0.3 kg of body weight per day, grams of creatine supplement (if weight 70 kg should consume 14-21 grams), this is the so-called shock phase. And maintain daily intake of 0.02-0.03 g / kg body weight to maintain a month (70 kg person is 1.4-2.1 grams per day), then disable the month. Because long-term large doses of creatine, creatine inhibits the synthesis of endogenous, that is, if long-term use does not stop, the body will no longer manufacture their own creatine.

In order to increase the effect of creatine, take time to digest the sugar with rapid, because insulin can promote muscle creatine uptake from the blood, rapid digestion of sugars stimulate the pancreas will secrete large quantities of insulin. Therefore, when administered orally, are accompanied by fruit juice or sports drink.

Also note that vitamin E, vitamin E, if malnutrition will affect the creatine into the muscle.

- The above information is for reference from the People's Sports Publishing House "biochemistry"
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I used the creatine US-Rex, the effect is still quite good, taking a week the results themselves were startled.



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