100% = 100% Creatine Creatine

Tips and Tricks:

"Drink plenty of water
by creatine needs the muscle more water, if you drink too little you risk kidney and liver damage - 6 liters a day here is a happy medium

Distribute "daily requirement on 3-4 individual rations
take everything suddenly is not healthy

"Take with sugar
Creatine is transported only by insulin, insulin is "awakened" by Sugar - touch best creatine with grape juice

"Take on an empty stomach
Creatine needs its own environment in the stomach to be taken up - when other food in the stomach is lost more Creatine

»1. Taking in the morning on an empty stomach
then a better uptake is guaranteed because the body's insulin-sensitive

»30min wait until the next meal
it must be finally only received yes

Eat "more protein
protein synthesis is increased by creatine, so you can build more muscle mass

"Do not take in a diet
by creatine may increase the hunger - it is useful in a diet nothing

"(No coffee / tea)
is still controversial - dehydrated coffee and creatine promotes the absorption of water - preferably with pauses (approx. 1 hour) between Creatineinnahme and coffee

Take "glutamine in the creatine break
This amino acid enhances the adaptation to normal state