You’ve probably heard of creatine and its relationship with physical exercise and hard training in sports. Learn much more regarding its benefits and contraindications.
Indeed, in recent years this compound has become one of the most popular food supplements, especially among those who want to increase their physical performance and build muscle mass. But what is creatine and what are its functions?
In this article we clarify all your doubts and we tell you what creatine is for, its benefits, contraindications and some false myths regarding this component that is naturally present in our body.
Creatine is a natural chemical compound that our body is capable of metabolizing through the joint action of certain amino acids, taking charge of synthesizing it in vital organs such as the liver, pancreas and kidneys.
Our own body generates a minimal amount of creatine, which is stored mainly in muscle and brain tissue. This amount is insufficient for the development of our vital functions, so we obtain what we lack through the intake of foods that can provide it, which are mainly meat and fish.
In addition, creatine can also be taken in supplements or food supplements that can be of great help in certain circumstances, such as deficiency states derived from some pathology, and in cases in which extra doses may be necessary, especially when performing an activity. intense sports.
In general, the benefits of creatine in relation to physical exercise have been sufficiently contrasted, especially in sports activities that involve explosive or high-intensity exercises that require great effort in a short period of time and, therefore, generate a high demand for Energy.
In this sense, creatine supplements provide benefits in sports, but, in addition to sports, creatine can provide other benefits, many of which are still pending studies to confirm them.
Benefits of creatine for exercise
- Increased physical performance.
- Increased strength and resistance to exercise.
- Greater development of muscle fibers and, therefore, of the whole muscle mass.
- Less recovery time following training.
Health benefits of creatine
- Improves brain function in those cases in which there are dysfunctions that prevent the
formation of creatine at the correct levels. It might be an effective help when it comes to
curb cognitive decline and associated diseases. - Prevents and improves sarcopenia (loss of muscle mass associated with aging).
- Reduces fatigue and aids in recovery from muscle injuries.
- It might help in the treatment of multiple sclerosis.
When and how to take creatine
As we have indicated, the intake of food in a varied and balanced diet provides the creatine that the body needs naturally. When taking creatine supplements, prior consultation with a doctor or nutritionist is always advisable to establish their suitability and the appropriate doses.
In general, creatine may be advisable when carrying out hard training or demanding physical tests. The ideal is to divide your intake into at least 2 doses a day. A good guideline would be, for example, one drink at breakfast (to have extra energy) and another following training, to promote optimal recovery following the effort, although it must be insisted that each athlete (and each person) will have some specific needs that will make creatine intake advisable at a specific time.
The important thing to remember is that this supplement should be taken with plenty of fluids; water, juices, infusions, energy drinks… so that it really favors muscle development avoiding dehydration.
Regarding the recommended dose, it will also depend on the characteristics, physical condition and activity carried out by each person, although the general guideline is between 2-3 grams/day for a healthy adult who starts taking this supplement. . It is important to remember that continuous intake of creatine should not last more than a month. After this time, the body needs a more or less prolonged ‘rest’ before taking it once more.
Creatine Side Effects
With the necessary prior medical advice and taken in the correct doses, creatine does not have to cause severe negative effects in people who do not present pathologies that must be taken into account. Even so, in certain cases its intake might trigger or aggravate digestive problems, muscle discomfort, such as cramps, or trigger weight gain, mainly if it is not ingested with a sufficient amount of fluids.
In addition, in certain circumstances, such as in the case of pregnant women or if there are diseases such as kidney disease or diabetes, prior medical consultation is essential to avoid possible adverse effects.
With information from: Sports world.
