Creatine is a substance produced in the body, by the kidneys and liver, which acts to increase energy in the muscles and develop muscle fibers, so it is widely used by some athletes, as a dietary supplement, to increase muscle mass and improve physical performance..
Creatine can be found for sale in pharmacies and health food stores, for a price of about 26 to 40 reais, which will depend on the brand and quantity of the product.
- Creatine is indicated for athletes who want to increase lean muscle mass.
- Increase energy and muscle regeneration capacity.
- Reduce inflammation of muscle cells and increase muscle volume.
Learn more about creatine benefits
The most common form of use is creatine supplementation for 3 months, during which 2 to 5 grams of creatine are taken daily for 2 to 3 months.Another option is creatine supplementation with overload, during which, in the first days, 0.3 g.Creatine weight is taken/ kg, and the dose should be divided into 3 to 4 doses per day.This type of supplementation promotes muscle saturation and then the dosage should be reduced to 5 grams per day for 12 weeks.
Creatine supplementation should be performed under the supervision of a doctor or nutritionist and should be accompanied by intense training and adequate nutrition.It is also recommended to take creatine after training, with a carbohydrate with a high glycemic index, so that an insulin spike is reached.generated and therefore can be used more easily by the body, which has more benefits.
Creatine side effects are rare, but swelling of the stomach or legs or kidney stones can occur.
Creatine is contraindicated in people who are hypersensitive to one of the components of the formula and should not be used by people with diabetes or liver or kidney problems.