To put it bluntly, creatine intake requires only 3-10 grams per day after training.
You can mix it with glucose or other carbohydrates and after taking it for 60 days, pause for a month, and you can cycle like this. For most enthusiasts, 3-5 grams a day is enough!
If you train heavily and have a lot of muscle, you can take up to 10 grams of creatine a day!
The detailed version is as follows: Taking creatine before and after a workout doesn't make much difference because creatine doesn't work right away.
A concept is often referred to as the "impact period", which is commonly referred to as a short-term intake of large amounts of creatine to increase the body's creatine content.
Shock period method: 0.3 grams of creatine per kilogram of body weight per day for 5-7 days.
Then maintain at least 0.03 grams of creatine/kg/day, and take it for three consecutive weeks to stop for a week or keep eating it all the time.
Notice! A large amount of creatine during the impact period is recommended to take several times a day!
Tips: Does creatine conflict with nitrogen pump (caffeine)?
In a word basically no conflict, no need to worry about it.
A small number of studies have shown that creatine + caffeine and creatine alone have no substantial effect on muscle contraction performance.
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