Creatine: The Complete Dissection of Creatine! Introducing the effects, how to take it properly, recommended products, and more!

Get the most out of creatine! How to drink effectively?

It is said that at least 3~4g of creatine per day is necessary to feel the effects of creatine. Like other nutrients, creatine is not efficiently absorbed into the body even if it is 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.

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We recommend creatine loading!

Because it promotes muscle growth and recovery, it is often thought, “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 by building up to that limit in a short period of time, the effects can be felt more easily. 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 take creatine in a way that suits you.