Creatine is a dietary supplement that many athletes adhere to, especially athletes in the areas of bodybuilding, bodybuilding or sports that require muscle explosion, such as speed races. This supplement helps in gaining lean mass, increases the diameter of 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 and liver and 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.
How to take Creatine?
Creatine supplements can be taken in 3 different ways, and all may have benefits in increasing muscle mass, but always accompanied with strength training because supplementation without bodybuilding and proper nutrition does not lead to any increase in muscle mass.
The most common form of use is creatine supplementation for 3 months, where supplementation is done with about 2 to 5 grams of creatine per day for 2 to 3 months. Another option is creatine supplementation with overload, in which the first days of supplementation are taken 0.3 g / kg creatine weight, and the dose should be divided to 3 to 4 times a day. This type of supplementation promotes muscle saturation and then one should reduce the dose to 5 grams per day for 12 weeks.
Regardless of the form of consumption, creatine supplementation should be done under the guidance of a physician or nutritionist and should be accompanied by intense training and proper nutrition. 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 be able to be carried by the body more easily, having more benefits.
Benefits of Creatine
Creatine is a cheap supplement and has several benefits, the main ones being:
- Provides energy to muscle fibers, avoiding muscle fatigue and favoring strength training;
- Facilitates muscle recovery;
- Increases muscle volume, as it promotes fluid accumulation inside cells;
- Promotes fat-free muscle mass gain.
In addition, creatine may have neuroprotective effect, ie, fight free radicals and thus improve cognitive function.
Taking creatine is wrong?
Taking creatine in the recommended doses does not hurt the body, because the recommended doses are very reduced, which means that there is not enough quantity to overload the kidneys.
However, the safest way to take creatine is by following 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 adequate food, which guarantees the replacement of energy and correct recovery of muscles.
Here's what to eat before and after training watching this video from our nutritionist:
Creatine can be taken at any time of the day because it has a cumulative effect on the body and not immediate, so there is no need to take the supplement at a specific time. In addition, creatine is indicated to increase muscle size, strength and improve performance and is not recommended for weight loss.
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Creatine fattening?
Creatine usually does not 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 not necessarily related to water retention. However, there are some types of creatine that have other substances creatine components, such as sodium, for example, being that substance responsible for water retention.
Therefore, it is important that the creatine is indicated by the doctor or nutritionist and should be consumed according to the orientation, besides paying attention to the product label.
