Creatine is one of the most used sports supplements to improve the performance of athletes. Being the supplement with the most studies behind it, it is undoubtedly a good choice, but:
What is creatine?, What benefits does it provide?, Which one to choose?, How to take it?, Can its use be at risk?
Table of contents and content
- What is creatine?
- What are the benefits of creatine?
- Which creatine to choose?
- How to take creatine?
- Can creatine be at risk?
What is creatine?
Creatine is a natural compound, which is made up of three amino acids. These amino acids are methionine, arginine and glycine.
Its name comes from the Greek “Kreas”, which means meat. This is because meat and fish are the main sources of creatine that exist, and although our body can create a small amount of it on its own, the contribution from food is necessary.
What are the benefits?
However, creatine has more functions that go beyond energy regeneration and athletic performance, such as:
- It helps fight amyotrophic lateral sclerosis (ALS).
- A large part of creatine accumulates in the musculature (90%), but a small part accumulates in the brain. The use of creatine improves cognitive function.
- Prevents and helps treat muscle and bone loss in the elderly.
- It increases fat loss in people over 50 who combine it with resistance training.
As you can see, it provides many proven benefits, ranging from improved sports performance, to the prevention or treatment of diseases.
Which one to choose?
There are different types of creatine (ethyl ester, Kre-alkaline, etc.), with creatine monohydrate showing greater safety and efficacy under scientific rigor. Also, if you have the Creapure seal, better. The choice is simple.
How to take it?
One of the big issues that revolve around this supplement is its way of use.
The general recommendation is to take 5g a day, so that an ergogenic and safe effect is obtained. However, the requirement of a person weighing 100kg is not the same as a person weighing 60kg. Therefore, the ideal is to use a safe, effective and individualized dose (0.08g / kg).
There are many types of protocols, but the one I use in consultation is to apply 0.08g/kg per day for 6-8 weeks. And once the charging is finished, apply a wash-out of 2-4 weeks.
We can even enhance its effect if we accompany it with 100g of Carbohydrates and 50g of Proteins. In addition, when taken after sports, its effectiveness is increased.
Can its consumption be at risk?
It has always been thought that its consumption can be harmful to health, and the kidneys can be affected. Nothing further, it has been proven that creatine does not exert any harmful effect on them.
In addition, it has been observed that it does not present problems in the short term with an intake of 20g / day, nor in the long term with an intake of 5g/day.
However, let this not serve as a precedent to become dependent on its consumption. The ideal is to leave a break every 6-8 weeks, as indicated above.
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