Creatine mono is high enough to sit alongside protein products as the "best-selling supplement."  It is known as one of the most popular and effective nutritional supplements. For fitness enthusiasts, remind you to pay attention to the following points:

1. Reasonable control of dosage and time

Excessive creatine costs more, increases the body's water weight, muscle cramps, and metabolic burden.

It is usually taken between meals or after training. This allows for the best use of creatine. Take it before exercise for a quick energy boost. It is taken after exercise to take advantage of the strong ability of muscle cells to absorb creatine for quick filling.

2. Dosage and training match

Creatine intake should match the content of strength training. At the same time, it should be combined with nutritional supplements such as protein to provide sufficient raw materials for muscle growth, otherwise, there will be no ideal weight gain.

3. Creatine should be taken with glucose or other sugar-sweetened beverages (except fructose).

The increase in insulin concentration caused by sugar accelerates the uptake of creatine by muscle cells.

4. Precautions

Do not drink creatine with hot water. At the same time, it should not be taken with orange juice or caffeinated beverages, because the acid contained in the former will denature creatine hydrate into waste. Caffeine has a dehydrating effect on the body. It affects the hydration of muscle cells.

The above 4 points will help you better play the role of creatine mono.