what exactly is creatine for? is it necessary?

i'm training basically to just get myself cut and lose some belly fat, and i drink protein shakes, but what exactly does creatine do? i'm sorry i'm kind of new to taking supplements and things to help with my training and i'm really curious.

also, should protein shakes only be drunk on days of the work out? and how many times? i'd greatly appreciate some help thanks guys

http://training.fitness.com/suppleme...ine-21797.html also no you should drink protein shakes everyday, i usally drink 3 everyday

Creatine is a supplement taken before you workout for increased endurance.

or after.. no reason to take it before, is it?

Kark: There is a plethora of rhetoric out there about when to take creatine (some say at breakfast, then before a workout; others say right before right after; some even still support the "loading" phase). When it comes to creatine, I think it's very individualized. I have had better results on a morning/pre-workout that anything else, while a good friend of mine swears by 2 servings right before every workout and that's it.

Not much help there, just a little personal experience.

moved to the appropriate forum for supplement questions.

I personally, take one in the morning after breakfast, one before my workout and one after my workout. I found it worked a lot better then taking 2 before the workout and non after. That is my own experience. But like said above its individualized

Im sure you know but it certainly doesnt enhance muscle endurance,
Taking creatine supplements further increases the normal supply in the body, allowing for increased bouts of explosive actions.

Hey man, if you want to cut up and lose some belly fat, creatine is not going to help with that. If you're new to supplements, you should stick with a protein shake and possibly a thermogenic. However, before trying to mess with supps. you should be sure and examine your diet. Dieting is going to be key to get rid of the belly fat and make your abs pop. 5-6 small meals a day, get your recommended vitamins and drink all the water you can stand. My life is all about getting to the bathroom to take a leak. I always keep a bottle of water filled and on me. There's no quick route but it sounds like your goals do not involve a creatine regimen.

I have one thing to add: Bathroom frequency is not an indication that one is drinking enough water: The color of Urine is.

Got me there! After I take a multi, it's highlighter yellow but clears up. Other than that, it should be clear enough that you can't tell a color difference in the toilet.

Yes, when taking a vitamin, the urine can be more darker yellow, because the body will get rid of the excess it doesnt need. So there are exceptions. And, there are exceptions when there is a medical condition present. However, in a generally healthy person, the color of urine is the indicator of hydration.

To add to this, if it's clear, then it means you're hydrated. Darker colour means you need to drink more fluid, provided you're not taking any supplements.

I was reading about this the other night in, "Navy Seal's guide to fitness and nutrition."

Basically, creatine is used for anaerobic fitness. What this means is short energy that doesn't require oxygen to produce. It is best used when you require sudden burst of energy, like running away from something dangerous or lifting heavy weights. This energy usually lasts under 45 seconds.

It is important, I guess (I don't use it), for heavy lifting that requires sudden burst of energy to produce.

Feel free to correct me if I'm wrong. lol. I'm pretty much a novice.

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essentially theres 3 energy systems

-atp-pc
-anaerobic
-aerobic

The creatine consumed benefits the first one which predominates in the first couple of seconds as it can resynthesis more atp as there is more PC.