Protein powder

1. The intake of protein powder for sports people is generally 25 to 45 grams. It can be taken during or after exercise. Do not use boiling water. Protein will denature when exposed to high temperatures. , nutrients will be lost, and there are certain toxins that cannot be dissolved in boiling water. Keep the water temperature below 40°C, or drink it directly with pure milk.

2. Supplementing protein powder immediately within 10 to 30 minutes after training has been widely recognized by the industry. The dosage is related to your own weight and specific conditions, usually about 30 grams of protein powder, 30 to 40 grams of protein powder. Grams of quickly digested carbohydrates.

3. Within 30 to 40 minutes after exercise, take a spoonful of protein powder and brew a cup. Drink it after exercise because the trained muscles will become bigger after training. You can also drink a cup of protein powder before going to bed, which is good for the stomach and intestines and promotes sleep. Sleep is an ideal time for growth hormone secretion and the body to synthesize muscles. It is also the peak time for the body's nutrient reserves to be consumed.

Creatine:

1. Early morning (creatine shock period 1): Dissolve 5 grams of creatine and 20 grams of fitness drink in 200 ml of warm water and take together or take 5 grams of creatine together. Grams of creatine taken with 200 juice.

2. After lunch or dinner (creatine shock period 2): Dissolve 5 grams of creatine and 20 grams of fitness drink in 200 ml of warm water and take them together or mix 5 grams of creatine and 200 ml of juice. Take together.

3. Within 30 minutes before exercise and during exercise (creatine shock period 3): Before exercise, mix 40 grams of fitness drink and 5 grams of creatine with 400 ml of warm water. Take 150ml every minute and consume it during the rest of the exercise. If each exercise time reaches 1.5-2 hours, double the amount of fitness drink.

4. Within 30 minutes after exercise (creatine shock period 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 it together.

Extended information:

Before exercise, mix 40 grams of fitness drink and 5 grams of creatine with 400 ml of warm water. Take 150 ml 30 minutes before exercise and the rest during exercise. All. If each exercise time reaches 1.5-2 hours, double the amount of fitness drink.

Taking it with a fitness drink can prevent the discomfort of muscle tightness, stiffness or spasm that occurs during the onset of creatine. If the above discomfort occurs, you need to increase the amount of water and sugar supplements. Do not take it with hot water and caffeinated drinks, otherwise it will seriously affect the effect of creatine.

As a necessary sports supplement for fitness people, protein powder is generally a precious protein separated and extracted from milk using advanced technology. It has many advantages such as high purity, high absorption rate, and reasonable amino acid composition. Promoted as the "Protein Star".

Whey protein is not only easy to digest, but also has high biological value, high digestibility, high protein efficacy ratio and high utilization rate. It is a high-quality protein among proteins and is recognized as a high-quality protein supplement for the human body. one.

Reference materials: Baidu Encyclopedia - Protein Powder

? Baidu Encyclopedia - Creatine