Content
Creatine is a dietary supplement that many athletes consume, especially athletes in the areas of bodybuilding, weight training or sports that require muscle explosion, such as sprinting. This supplement helps in gaining lean mass, increases the diameter of the muscle fiber and improves physical performance, as well as helps in the prevention of sports injuries.
Creatine is a substance naturally produced by the kidneys, pancreas and liver, and is a derivative of amino acids. Supplements of this compound can be taken for approximately 2 to 3 months, under the guidance of a doctor, nutritionist or nutrologist, varying the maintenance dose between 3 and 5 g per day according to weight and for a limited period
How to take creatine
Creatine supplementation should be done under the guidance of a doctor or nutritionist and must be accompanied by intense training and adequate nutrition so that it is possible to favor the increase in muscle mass.
Creatine supplements can be taken in 3 different ways, and all can have benefits in increasing muscle mass, namely:
1. Supplementation for 3 months
Creatine supplementation for 3 months is the most used form, with consumption of 2 to 5 grams of creatine daily for 3 months being indicated, then it is recommended to stop for 1 month so that another cycle can be started afterwards, if necessary .
2. Supplementation with overload
Creatine supplementation with overload consists of taking 0.3 g / kg of weight during the first 5 days, dividing the total dose into 3 to 4 times a day, which favors muscle saturation.
Then, you should reduce the dose to 5 grams per day for 12 weeks, and the use of creatine should always be accompanied by regular weight training, which should preferably be guided by a physical education professional.
3. Cyclic supplementation
Another way to take creatine is cyclic, which consists of taking 5 grams every day for about 6 weeks and then taking a 3-week break.
What is creatine for?
Creatine is an inexpensive supplement that can be used for a variety of purposes, serving to:
- Provide energy to muscle fibers, preventing muscle fatigue and favoring strength training;
- Facilitate muscle recovery;
- Improve performance during physical activity;
- Increase muscle volume, as it promotes the accumulation of fluid within the cells;
- Promote fat-free muscle mass gain.
In addition to having benefits related to physical activity, some studies also indicate that creatine has a neuroprotective function, preventing and reducing the severity of neurodegenerative diseases, such as Parkinson's disease, Huntington's disease and muscular dystrophy.
In addition, this supplement can also have positive effects and benefits when used as a complement to the treatment of diabetes, osteoarthritis, fibromyalgia, cerebral and cardiac ischemia and depression.
See what to eat before and after training by watching this video from our nutritionist:
Common Questions
Some common questions about creatine consumption are:
1. At what time of the day is it recommended to take creatine?
Creatine can be taken at any time of the day, as it has a cumulative effect on the body and is not immediate, so there is no need to take the supplement at a specific time.
However, in order to have more benefits, it is recommended that creatine be taken after training along with a high glycemic index carbohydrate, so that a peak of insulin is generated and thus can be carried by the body more easily.
2. Is taking creatine bad for you?
Taking creatine at the recommended doses is not bad for the body, as the recommended doses are very low, which means that there is not enough to overburden the kidneys or liver.
However, the safest way to take creatine is through the monitoring of a doctor or nutritionist, as it is important to respect the legally recommended doses and periodically evaluate their effects on the body. In addition, it is important that those who practice physical exercise make an adequate diet, which ensures the replenishment of energy and correct recovery of muscles.
People with kidney or liver problems should consult their doctor before consuming this supplement.
3. Is creatine fattening?
Creatine does not usually cause weight gain, however, one of the effects of its use is the swelling of muscle cells, which causes the muscles to become more swollen, but it is not necessarily related to water retention. However, there are some types of creatine that have other substances that make up creatine, such as sodium, for example, this substance being responsible for water retention.
Thus, it is important that creatine is indicated by the doctor or nutritionist, and should be consumed as directed, in addition to paying attention to the product label.
4. Can creatine be used to reduce weight?
No, creatine is indicated to increase muscle size and strength, thus improving physical performance and, therefore, it is not recommended for weight loss.
5. Is creatine safe for the elderly?
The scientific evidence related to the use of creatine by the elderly is limited, however, according to some studies, it does not cause toxicity, liver or kidney problems and, therefore, the International Society for Sports Nutrition considers its use safe.
However, the ideal is to seek the advice of a nutritionist so that a complete assessment can be made and a nutritional plan adapted to the person's needs is elaborated, in addition to calculating the amount and time for which creatine should be used safely. .