FAQs for Creatine Use (I)

1. When is the best time to use creatine?

　　This is a controversial issue. Some people recommend using it before training. Some say that after training, more manufacturers recommend it to use it 30 minutes before training. Junyu believes that maintaining the saturation and stable creatine level in muscle tissue is the key, and it is better to eat the standard amount for a fixed time every day. Therefore, based on your own habits, it is best to choose the most convenient time for yourself, and of course it also includes the time before and after exercise.

　　2. Do I need to take creatine and carbohydrates together?

　　The best way to increase the creatine content in muscle is to supplement creatine in the form of carbohydrates (such as sports drinks, glucose) immediately before and after strenuous exercise. When I When we digest carbohydrates, the pancreas secretes insulin. The simpler the carbohydrates, the higher the insulin level. Insulin will bring nutrients to muscle tissue and play a big role in muscle recovery. If you intake or take creatine and simple carbohydrates at the same time, it can accelerate the absorption of nutrients by muscle tissue.

　　3. Does creatine need to be used periodically?

　　　Routine use is not necessary, but it is helpful for the efficiency of creatine use, and of course it can also reduce the burden on your wallet. For example, long-term use of creatine is like long-term use of antibiotics to make the virus produce antibodies. The human body will regulate this and increase the sudden increase in creatine. The content of phosphate (creatine phosphate, the product after creatine intake) is adjusted to equilibrium, and the efficiency of creatine will be reduced. It is generally recommended that you can appropriately disable 2-4 weeks after 8 weeks of use.

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4. Is there any difference between creatine powder and creatine capsules?

In principle, there is no big difference, capsules are just more convenient. But from the perspective of absorption and utilization, powdered creatine may be better than capsule creatine, because there is a layer of covering on the surface of the capsule, and you must first digest this layer of covering.

　5. Can you avoid creatine on non-training days?

　　The intake of creatine must also be guaranteed on non-training days. The amount should be kept at a high level of creatine in muscle tissue. If the training day is not supplemented, the creatine level on the training day will be much lower. Only when the muscle creatine concentration reaches a certain level can it have a good effect.

6. The creatine powder I bought seems to be insoluble, and there are fine crystals at the bottom of the cup. Is it a fake?

　　It is a normal phenomenon. Creatine monohydrate is slightly soluble in cold water and ice water, but it is easy to dissolve in hot water. This is the principle we have learned in middle school chemistry. Increasing the solubility of general substances can be achieved by increasing the temperature of the solution, so you might as well use warm water to drink it with creatine. Of course, you can also fully dissolve creatine powder by increasing the amount of water. In addition, drink with sugary drinks, and the creatine absorption effect is better.

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