What are the precautions for creatine monohydrate?

Creatine cannot be taken with boiled water, orange juice, or caffeinated drinks. But you can take creatine with sugary drinks to speed up the absorption of creatine into your muscle cells.
While taking creatine, you should drink enough water every day to ensure cell hydration to prevent side effects such as muscle tightness, stiffness, cramps and metabolic burden.
Although creatine is not a medicine, taking it in large amounts for a long time will increase the burden on the liver, kidneys and other organs. Therefore, for general fitness trainers, a scientific and reasonable balanced diet is sufficient for a day's nutritional needs, and there is no need to take additional creatine.
If you have an urgent need to take it, you must take it on time, quantitatively, and scientifically under the guidance of professionals, and choose high-purity, high-quality brand creatine.
1. When taking creatine, the dosage and time must be controlled reasonably. Excess creatine is uneconomical and can increase water weight, muscle cramps, and metabolic burden. It is generally taken between meals, 30-60 minutes before training or competition, and after exercise. This can give full play to the best effects of creatine: taking it before exercise can quickly replenish energy, and taking it after exercise is to make full use of the strong absorption capacity of muscle cells for creatine for quick replenishment.
2. The consumption of creatine should be matched with the training content such as strength or speed. When taking creatine, be careful not to overtrain to prevent muscle and ligament strain. At the same time, protein and other nutritional supplements should be used to provide sufficient raw materials for muscle growth, otherwise there will be no ideal weight gain.
3. During the period of taking creatine, you should add enough water every day to ensure the progress of cell hydration and prevent the side effects of muscle tightness, stiffness or spasm after using creatine. However, creatine cannot be brewed with hot water to prevent the structural change of creatine hydrate. At the same time, it cannot be taken together with orange juice or caffeinated drinks, because the acidic substances contained in the former will denature the creatine hydrate into waste, and caffeine has a dehydrating effect on the body, which will affect the hydration of muscle cells. .
4. Creatine should be taken together with grape juice or other sugary drinks (except fructose), because the increase in insulin concentration caused by sugar accelerates the absorption of creatine by muscle cells. Studies have shown that taking creatine and sugar together can increase the reserve of creatine phosphate in the muscles by 60%.
5. High-purity creatine monohydrate is an ideal supplement. Many studies have shown that oral administration of creatine phosphate and creatine citrate is ineffective in filling creatine phosphate in muscles.
6. Creatine powder is easier to be absorbed and utilized by the human body than capsules and tablets.
7. Since taking creatine will cause weight gain, athletes who need to control or lose weight should use it with caution.