a basic guide to one of the best supplements (and with the most scientific evidence)

creatine This is one of supplements More popular. First of all, in the sports environment: many athletes take it. Perhaps for this reason it is surrounded by mythology, explains Ismael Galancho, a nutritionist from Malaga and personal trainer to famous athletes such as footballers Luis Suarez and Enzo Fernandez. Confirm that this is one of the add-ons. most studied from the scientific community. “I have a lot to say because it can go in so many directions.” This is clear: “Without a doubt, it has proven its effectiveness, among other things, for promoting muscle mass gain. However, it should be noted that “this can only help us a little in this regard.”

We’re not going to become The incredible Hulk for taking creatine. “But if our diet, exercise and proper rest “They are well planned, that might help us a little.” It’s interesting not only for this reason. “Many clinical studies point to its potential health benefits,” the nutritionist points out.

WHAT IS CREATINE?

“It is a peptide made up of three amino acids: arginine, methionine and glycine.” It is found mainly in our body in the muscles. “95% of creatine is found in the muscles and brain. It is produced naturally in the human body in the kidneys, pancreas and liver.”

CAN I TAKE IT FROM FOOD?

It is present only in products of animal origin, mainly meat (hence its name, from the Greek. Creas) and fish. And this is not relevant, the nutritionist illustrates. “We’ll need to eat kilogram of herring in one dayfoods with the highest levels of creatine to ensure you have the required amount to obtain its famous ergogenic benefits.” This is why taking supplements is recommended.

“He monohydrate powder “It’s the classic form, the most studied, the most economical, and the one that shows the most benefits,” although new pH-altered versions have recently emerged, and that’s where marketing comes into play. seal Kreapur This, according to the specialist, is the best guarantee that it is truly pure, of high quality and does not contain other additives.

BENEFITS OF CREATINE

“Creatine supplements can help. “ATP resynthesis”. To put this into perspective, ATP (adenosine triphosphate) is our gasoline. Therefore it is recommended in kinds of sports which require receiving fast energy. “Strength training, high-intensity intervals such as football or basketball, and strength sports such as track and field, jumping, crossfit…” This is why it doesn’t make much sense for marathon runners and cyclists.

This allows us to improve performance, which translates into more repetitions, says a review of 22 studies. Additionally, it will stimulate cellular pathways that increase protein synthesis. “This cellular process is key to increasing muscle mass.” It also helps replenish glycogen level, our energy field. The greater the muscle mass, the greater the calorie expenditure, increasing our basal metabolic rate (calories consumed even at rest).

In recent years, studies have been published showing that creatine supplements have potential therapeutic effects. better health. “It has potent antioxidant effects, especially at the brain level, which has been shown to improve memory, neurogenesis, cognitive function and help prevent neurodegenerative diseases. Improvements are also observed in pathologies that cause chronic fatigue and metabolic disorders, such as type 2 diabetes. “In older adults, it has been seen to be effective against sarcopenia, which contributes to loss of autonomy and in turn combats osteoporosis, the loss of bone density through muscle development.

DOSE AND OPTIMAL TIME

Galancho says it has been used for decades. results by accumulation, after 10 days and, most importantly, when they had been there for three months. “I recommend taking 0.1g/kg body weight per day, but never exceeding a maximum of eight grams per day.”

This means that the person For 60 kg of weight you will need six grams. per day and one out of 80, eight. In terms of timing of use, taking it after a workout “may be more beneficial, without any major difference.”

MYTHS AND RISKS

It is noted that gain weight or retain fluid. “It’s a lie. It hydrates the muscle cells, which is something positive. It will never cause us to gain fat, only muscle, and retention occurs at the intracellular level, not subcutaneously.” Another the hype is that it causes alopecia. “This is due to a misinterpretation of an old study that did not even measure hair loss in participants.” And it doesn’t make you nervous. “This myth arises because creatine is confused with caffeine.” But this is not even a pre-workout and does not have such a function.

Antonio Valenzuelaphysiotherapist, master Clinical psychoneuroimmunology and author Activate your mitochondria. The secret to a long life (Alienta editors) denies that women should not take creatine, even though their muscles do not grow as much as theirs due to their size. “Because creatine intake is associated with large, bulky muscles, it fits more into the normative model male beautybut the truth is that creatine is recommended for both men and women of all ages.”

He points out that to have big, bulky muscles, “you have to do a lot.” more things than taking creatine.” Let’s start with healthy eating and exercise.

AESTHETICS: BUCH?

Is it true that people think that creatine “dries out” and makes muscles more visible? “In fact, it would be a little the opposite, since creatine promotes muscle hydration, due to which it acquires a small volume, but from an aesthetic point of view this is not a cause for concern. Many people are afraid that creatine will make them bloated, which is not true at all,” says Valenzuela.

Need to drink more water what if we consume creatine? “What is certain is that you need to stay well hydrated, whether you drink it or not.”

HOW TO USE?

Because creatine is virtually tasteless, Valenzuela finds it easier to take. dissolved in water I have to swallow several tablets. “You can mix it with another liquid, such as a post-workout whey protein shake, and dissolve it in water, milk or a vegetable drink,” he advises.

VALUE?

Valenzuela concludes that creatine is one of health professionals’ favorite supplements, “along with magnesium, omega-3 and vitamin D“It doesn’t work miracles, but the number of studies with large population samples that aren’t necessarily backed by manufacturers makes it an interesting addition to healthy eating and exercise. “There are literally thousands of papers published on creatine. Together with whey protein we could define it as gold standard additives,” the specialist concludes.