Question 2: Can creatine and protein powder be eaten together? How to eat is reasonable? Creatine is best eaten before training, and 25 grams of glucose combined with 5 grams of creatine is beneficial to absorption. In addition, drink plenty of water, so that it can be absorbed into muscles, and you can have more energy and strength when exercising. Creatine can be taken once a day before training and within half an hour after protein powder training, with a spoonful of 30 grams. It is best to take it with bagged milk, and it is better to take it with a spoonful of protein powder before going to bed at night. I wish you early success.
Question 3: How to take muscle powder and creatine! Hello!
The landlord should be thinner. In this case, creatine glucose is right if you buy muscle-building powder.
"I'm not a coach, so I'm not comprehensive, but I still have some experience," the online said.
Take it within an hour. Such is also the case with me. Creatine and glucose should be mixed according to 1: 7, with 5 grams of creatine.
Just mix 35 grams of glucose and take it half an hour after training, but the muscle building powder you said is ten minutes after work training.
I can't eat well in minutes, but I should be able to eat in about half an hour. As for the spoonful of Bora you mentioned,
I don't know how many grams I have been using bsn, and the standard is 5 grams per kilogram per day.
It's a waste to eat ten minutes after exercise, right? Hehe, don't worry about this, there are many people.
This will happen. You only need to consume less protein powder 1/4- 1/3 than the standard.
It's not a waste. By the way, don't drink water immediately after training, hoping to help the landlord!
The landlord can visit Baidu's fitness more when he is free. And all our bodybuilding brothers, bodybuilding.
The atmosphere is quite strong and the people inside are very enthusiastic.
Question 4: How to eat creatine and protein powder? 1. Do you eat protein powder and muscle-building powder before or after exercise?
20-30 grams of protein powder before exercise, 20-30 grams of protein powder within 30 minutes -2 hours after exercise, 5 grams of creatine 4-D-glutamine or a muscle-building powder, the best effect ~
2. Is it better to eat protein in the morning or protein at night?
There is no need to care about this, just try not to eat on an empty stomach.
In addition, before going to bed, you can also add a spoonful of protein powder and a muscle-building powder, and you can also add 4 grams of glutamine (glutamine is also effective for people with gastrointestinal diseases and low immunity)
3. How to eat protein powder after exercise?
In the 30-90 minutes after training, the demand for protein reached its peak, and the effect of supplementing protein was the best. However, if the amount of training is too large, it is necessary to set aside some cold body time to restore calm, about once every 20 minutes.
You can eat the same amount after exercise as before, and it is best to supplement some easily absorbed carbohydrates, such as glucose, bananas, apples, cereals, etc., within half an hour after exercise ~
4. Is protein powder good to eat before or after meals? What's the water temperature?
Warm water after meals, remember not to use boiled water to make protein powder, just use a water temperature of about 30 degrees.
Finally, what you need to know about muscle growth, rest well, ensure nutrition, practice enough (training in place), and stick to it! (This is the most important thing)
Question 5: How to take creatine? At present, the common creatine types mainly include the following:
1. creatine powder: This is an ideal creatine supplement and the most widely used creatine type at present. It can be mixed with water or other drinks. In order to increase the bioavailability of creatine, 5 grams of creatine can be added to 80 grams of sugar water (fruit juice or sports drink) before taking it.
2. Creatine: Kangbite Creatine is based on pure creatine, and through reasonable collocation with sugar and phosphate, the intake and utilization rate of creatine in human body reach the highest, and the content of creatine phosphate, the main energy substance in human body, is effectively improved. Compared with pure creatine, the best creatine is more convenient to take, and the perfect combination of various components makes the effect of creatine to the extreme!
3. Creatine chewable tablets: choose high-purity creatine as raw material to minimize the harm of impurities to human body. In addition, the chewable tablets are convenient to carry and take, and creatine can be supplemented anytime and anywhere.
Most studies show that creatine supplementation can shorten muscle recovery time and improve athletes' performance in short-term high-intensity training (such as weightlifting, cycling, sprint, short-distance swimming, etc.). ). Athletes who need to improve muscle explosive power or increase muscle volume can take creatine. The taking of creatine should match the training content such as strength or speed, and be careful not to overtraining during taking creatine to prevent muscle and ligament strain. At the same time, we should cooperate with protein and other nutritional supplements to provide sufficient raw materials for muscle growth. Otherwise, there will be no ideal weight gain.
Creatine should be taken together with sugar, which is beneficial to the absorption of creatine. During taking creatine, you should replenish enough water every day to ensure the hydration of cells and prevent muscle tension and stiffness that may occur after using creatine. However, creatine should not be drunk with hot water to prevent the structural changes of creatine hydrate. Also don't take it with orange juice and caffeinated drinks. When creatine and alcohol are used together, alcohol may weaken or offset the effect of creatine supplementation, which is not conducive to muscle recovery. Therefore, alcohol should be avoided when creatine is supplemented.
At present, the recommended usage method is: load period (20 ~ 30g per day for 5 ~ 7 days)+maintenance period (2g per day for a long time). It is usually taken between meals, 30-60 minutes before training or competition, and after exercise.
In addition, for short-distance events, daily basic nutrition is also very important, mainly paying attention to the supplement of youth sports drinks and fitness drinks during exercise, which is very effective for improving physical fitness during exercise. In addition, glutamine supplementation can effectively promote the recovery of exercise fatigue and ensure the improvement of training and sports performance. In addition, while supplementing basic nutrition, taking juvenile protein powder with creatine can effectively promote muscle growth and help improve the explosive force and speed of juvenile athletes.
Question 6: Can creatine be drunk on an empty stomach? Creatine should be taken before practice, and protein powder should be taken after practice. It can be used with creatine on an empty stomach, but some brands of creatine can temporarily make the stomach uncomfortable, so you can eat some carbohydrates appropriately to relieve it.
Question 7: How to use creatine correctly? Creatine: 20g/ day for the first 5-7 days, taken four times, in the morning, after lunch or dinner, within 30 minutes before exercise and within 30 minutes after exercise.
The specific use method is as follows:
Creatine shock stage
1. Early morning (creatine shock stage 1): dissolve 5g creatine and 20g fitness drink in 200ml warm water, or take 5g creatine and 200 juice together.
2. After lunch or dinner (creatine shock stage 2): dissolve 5g creatine and 20g fitness drink in 200ml warm water and take them together or 5g creatine and 200ml fruit juice together.
3. Within 30 minutes before exercise and during exercise (creatine shock stage 3): Before exercise, wash away 40 grams of fitness drinks and 5 grams of creatine with 400 ml warm water, take 150ml 30 minutes before exercise, and take the rest. If the duration of each exercise reaches 1.5-2 hours, the consumption of fitness drinks will double.
4. Within 30 minutes after exercise (creatine shock stage 4): dissolve 5 grams of creatine, 20 grams of fitness drink and 30 grams of protein powder in 200 ml of warm water and take them together.
Creatine maintenance period:
Take 40 grams of fitness drink and 5 grams of creatine with 400 ml warm water before exercise, take 150ml 30 minutes before exercise, and take the rest during exercise. If each exercise time reaches 1.5-2 hours, the consumption of fitness drinks will double.
Precautions:
1. When taken in combination with fitness drinks, it can prevent muscle tension, stiffness or spasm during creatine attack. If the above discomfort occurs, increase the amount of water and sugar.
2, can't use hot water and caffeinated drinks together, otherwise it will seriously affect the creatine effect.
Question 8: How to use protein powder and creatine correctly? Hello!
The way to eat protein powder is right, just like you said, it is the right way to eat!
The purpose of eating protein powder is to repair muscles after muscle exercise and increase nutrition for broken muscle fibers. Protein is indispensable for muscle repair and muscle synthesis. Usually, we can get protein by eating chicken breast, beef and fish, but when we eat these meats, we not only get protein, but also get a certain amount of fat. Eating protein powder will not worry about excessive fat intake, which is the purpose of eating protein powder. It is best to eat protein powder immediately after fitness and provide it to muscles for absorption with blood for about 20 minutes.
Then, creatine and protein powder have different functions. Everyone in the gym buys creatine products, such as pure creatine, creatine storm and so on. The purpose of eating creatine is to improve muscle strength and endurance in training, but also to promote muscle growth and increase muscle circumference! Look, there is a big English size outside the bucket of creatine products! This means increasing muscle circumference.
Creatine can be eaten 20 minutes before fitness, immediately after fitness, and it is better to eat it twice.
Finally, I would like to remind you that whether it is protein powder or creatine, you must eat it according to the instructions and pay attention to the amount. Eating too much is a burden to the kidneys.
Usually eat creatine storm before and after exercise, and eat pure whey protein powder after exercise.
Protein powder and creatine are eaten in a similar way. They can be washed with cold water or fruit juice, but never with hot water or hot drinks, which will destroy protein. Don't use salt water and don't eat it dry. The purpose of flushing is to facilitate the rapid absorption of the intestine and provide nutrition to the muscles faster. There is no scientific reason for dry eating.
If you train every day, you can eat one spoonful every day. There is a plastic spoon in the vat of creatine, and one spoon at a time is enough.
I wish you success ~ ~ ~
Question 9: How to use creatine correctly? A: The first is the shock period, also known as the storage period. 5-7 days after starting taking creatine is the shock stage. During this period, in order to achieve the best effect of obtaining creatine, the storage of creatine in the body must reach saturation. At this time, you can take it four times a day, 20 grams a day, so that the muscles can reach saturation.
B. the maintenance period is 2 to 3 months, 5 grams per day.
C. Intermittent period: during the impact period and maintenance period (about 2-3 months later), it is necessary to stop using for one week, and then continue the cycle according to the impact period and maintenance period. This is to avoid the human body's dependence on creatine and limit its ability to produce creatine. At the same time, excessive intake of creatine will eventually be eliminated from the body.
D. it is also important to choose the right creatine. MUSCLETECH creatine and Dymatize creatine can be used, both of which are available in pqfitness.
Question 10: How to eat creatine? The use principle of creatine is 1. If used with sugar as much as possible, it can accelerate the absorption of creatine. 2. Drink plenty of water. 3. Don't take it with glutamine and caffeine, which will reduce the effect of creatine. 4. Continue to use 1 for 2 months, and stop using for a period of time to restore the body's ability to synthesize creatine. There are two ways to take it, and the second one is recommended. 1。 5 grams a day, washed with water or juice 30 minutes before training, suitable for people with little training intensity. 2。 It is divided into two parts. First, the shock period lasts for 5 days, 20 grams a day. Three or four times a day. Two, the maintenance period lasts for more than 30 days, 3-5 grams a day. Can be used between meals, 30 minutes before training and 30 minutes after training. You can quickly improve your athletic ability.