2023-05-03 05:00:47
Anyone who goes to the gym has probably heard someone talk regarding creatine supplement consumption. The substance, which is naturally produced by the body, assists in increasing the energy production capacity during short duration and high intensity exercises, such as weight lifting and running shots, and helps in increasing muscle mass.
Creatine can also help with post-workout muscle recovery, decrease fatigue and improve resistance training capacity. Doctor Cristovam Miguel Neto, specialist in sports nutrition, explains that the substance is found in small amounts in the liver, kidneys and pancreas, but can be obtained in the diet, mainly from animal sources, such as red meat and fish.
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Creatine: learn how to use supplement to gain lean mass
“Contrary to what many people think, creatine supplementation does not bring kidney and liver risks — this is confirmed by several recent studies. However, like any supplement, it is necessary to have the follow-up of a qualified professional”, ponders Neto.
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To gain muscle mass in a healthy way, you need to follow a routine with regular physical activity and a diet rich in protein sources.
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Exercise repetitions should be slow, especially in the muscle contraction phase. Thus, more effective will be the gain of muscle mass during the recovery period.
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Cross fit
Do not stop the exercise as soon as you start to feel pain or a burning sensation. It is at this point that the white muscle fibers begin to break down, leading to hypertrophy.
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Train three to five times a week. But, switch muscle groups. Rest is key to hypertrophy
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Eggs
Eat a healthy, protein-rich diet. They are responsible for maintaining muscle fibers and are directly related to hypertrophy.
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training at the gym
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Bodybuilding Weight Loss Fitness Wellness
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workout workout gym
You have to be patient to achieve the desired results and always train with guidance
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muscle man
Don’t stop when you reach the goal to avoid losing the definition you’ve achieved. Generally, the loss of muscle mass can be observed in just 15 days without training
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gym training
Maintaining a regimented routine favors muscle growth. Don’t stop when you reach your goals, as the loss of lean mass is noticeable in just two weeks without activity
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working out at the gym
The rest time between workouts also influences the results.
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It is the nutritionist or doctor who will be able to indicate the appropriate amounts for each physical composition and goals. Neto explains that a dose above five grams per day, for example, does not make sense, as the body cannot synthesize all that amount.
Can only athletes use creatine?
In addition to the benefits for professional and amateur athletes, there is also the clinical use of creatine, as it stimulates the excitability of the nervous system (it controls and influences the skeletal muscles), increasing muscle capacity in daily activities.
“Creatine is often used to stop muscle wasting, or sarcopenia, especially in the elderly and individuals in the ICU. It is essential that we think that muscle mass is linked to quality of life and the ability to carry out daily activities”, highlights the expert.
Muscle care is important at all stages of life. In addition to all the benefits for the body, even for those with different goals, the creatine supplement is cost-effective, which makes it very affordable.
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