Anyone who goes to the gym has probably heard someone talk about creatine supplement consumption. The substance, which is naturally produced by the body, helps to increase energy production capacity during short-term and high-intensity exercises, such as weight lifting and running shots, and helps to increase 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.
“Contrary to what many people think, creatine supplementation does not carry 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.
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.Getty Images
AcademyExercise repetitions should be slow, especially in the muscle contraction phase. Thus, more effective will be the gain of muscle mass during the recovery period.Getty Images
cross fitDo 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.Getty Images
AcademyTrain three to five times a week. But, switch muscle groups. Rest is key to hypertrophyGetty Images
EggsEat a healthy, protein-rich diet. They are responsible for maintaining muscle fibers and are directly related to hypertrophy.Getty Images
training at the gym
Bodybuilding Weight Loss Fitness Wellness
workout workout gymYou have to be patient to achieve the desired results and always train with guidanceGetty Images
muscle manDon’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 trainingiStock
gym trainingMaintaining 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 activityGetty Images
working out at the gymThe rest time between workouts also influences the results.unsplash
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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 specialist.
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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