Creatine is a natural substance found in red meat and fish. The human body synthesizes it from three amino acids — glycine, arginine and methionine. In humans the enzymes involved in the synthesis of creatine, localized in the liver, pancreas and kidneys.
Creatine reduces fatigue and improves performance during exercise, including very high intensity. But this is only a small fraction of what is capable of creatine. Here are 6 facts that need to know about creatine every weightlifter.
1. Creatine helps to increase strength
The hype surrounding muscle building using creatine is not unfounded, says personal trainer Lisa Lynn
, author of "the metabolism Solution" (The Metabolism Solution). But just in case, she clarifies, if you strictly adhere to schedule of taking creatine and not break the training regimen. If you hope to make your body relief with just creatine intake, you will fail. "Creatine is able to provide you with additional energy, but to train you will still have, explains Lynn. — However, using creatine you will be able to do in training five or even more of exercise repetitions, and this, of course, will help to increase the size of your muscles".
2. The likelihood of weight gain due to water
Creatine helps the cells of our body to retain water, which is necessary to improve performance. And this process can actually lead to weight gain. "But nothing wrong with that, because the extra liquid will help the result to increase your muscle mass," says Lisa Lynn. Besides, once you stop taking creatine, you will get rid of the extra kilos accumulated due to the water. Thus, athletes who need to control their weight in order to "hit" in a certain weight category, you need to take this into account.
3. Creatine good for the brain
"Creatine may boost brain function and improve memory and may even help in the treatment of depression, — says Lynn. — Many depressed people don't know how to get out of their condition. But, when you're just starting to feel better. And Vice versa: when you feel better, move more. Creatine gives you extra energy, which promotes additional movement."
4. The best creatine powder
Creatine is in powder form, tablets and liquid. Lisa Lynn recommends that you select the powder form. "Basic and simple monohydrate form of creatine is the best, she says. Powder is most suitable for our body. Creatine in the form of candy, most likely, will not be of the highest quality and, accordingly, will not give you the maximum expected results."
5. Mix with water or protein shake
Lisa Lynn recommends taking creatine with water or protein shake, not with fruit juice. "Some people take it with juice, hoping that in this way the creatine get into the bloodstream faster. But creatine is absorbed into the bloodstream quite quickly by itself, says Lynn. — In addition, juices contain more sugar and calories."
6. The best time to take creatine
Make it a part of your morning complex. Take the creatine or pre-workout, or with a cocktail after a workout. In the end, you will understand what time for you is the most optimal. The main thing that you did regularly and at the same time.
"Ideally, you should take it out for an hour or more before your workout, but it is very important clear and constant adherence to such a regime, says Lynn. — Many athletes don't see results just because they do not follow a clear regime of creatine supplementation".