CONTENTS
- Creatine is one of the ingredients that have been scientifically proven to be effective!
- Make the best use of creatine! How to take it effectively?
- It is also recommended to aim for a synergistic effect by combining creatine with a supplement that goes well with creatine!
- Are there different types of creatine? We recommend checking carefully when choosing!
- High expectations for bulk up! Check out our 11 creatine recommendations.
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Make the best use of creatine! How to take it effectively?
It is said that at least 3~4g of creatine needs to be taken per day in order to feel the effects of creatine. Like other nutrients, it is not efficiently absorbed into the body even if taken all at once, so it is important to take it in small portions. In addition, since it is carried from the blood to the muscles by the hormone insulin, it is effective to take it together with carbohydrates. Therefore, the best time to take it is after each meal. It is also recommended to take it with protein during the golden hour, as it can enhance recovery by taking it after training as well. However, creatine has the effect of drawing water into the cells, and if water intake is insufficient, extracellular water may become insufficient. Remember to drink enough water when taking creatine, as lack of water can cause abdominal pain or, in the worst case scenario, separation of the flesh due to weakened collagen strength.
We also recommend a method called creatine loading!
Because it promotes muscle growth and recovery, “why not just take a lot?” However, it is said that the amount of creatine that can be stored in the body is fixed. However, there is a theory that creatine can be accumulated to its maximum level in a short period of time, making it easier to feel its effects. This is called “creatine loading. This method has a “loading phase” and a “maintenance phase,” each of which involves changing the way one drinks. In the loading phase, 20 g of creatine per day is taken four times a day for about a week, and then 5 g of creatine per day is taken continuously during the maintenance phase. The disadvantage of this method is that you take creatine to the limit of what you can store at once in the loading phase, which may cause a loose stomach and poor digestion. Incidentally, the method of taking 3~5g a day for a month can also bring creatine in the body to the limit value, so please try taking it in a way that suits you.
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