Increasingly popular, the supplements have been widely used by gym-goers and the elderly; discover its benefits and the precautions to take
Far from being just a passing fad, more and more studies are attesting to its benefits creatine. No wonder it has gained popularity among the followers of physical activity and also seniors who want to improve performance and health. Its use is also widespread among younger people: estimates suggest that up to half of adolescents and young people aged between 16 and 30 take the supplement, says one comment recently published in the magazine Adolescent Health Journal.
Creatine is a substance naturally produced by the body, made up of three amino acids (glycine, methionine and arginine), which plays an essential role in the production and supply of energy to cells. It is also present in some foods, such as fish and red meat.
In the context of physical activity, the supplement helps improve performance. Studies show a greater increase in muscle strength and a reduction in sarcopenia (the loss of muscle mass that occurs with age) in people who exercise. However, some caution is required when consuming extra doses of creatine.
Discover the answers to the main questions.
1. Who is the supplement recommended for?
In people who want to improve performance, increase lean mass and strength, the amount of creatine ingested in the food it may not be enough This also applies to those who practice intense physical exercise. “It would be necessary to consume large quantities of these foods to obtain the recommended dose and optimize physical performance,” says nutritionist Diogo Toledo, of the Hospital Israelita Albert Einstein.
According to sports nutritionist Gabriela Mieko, from Espaço Einstein de Reabilitação e Esporte, we can obtain 1 to 2 g of creatine per day through food. “Supplementation is necessary to achieve recommended doses for performance-enhancing benefits,” he explains.
Vegetarians and vegans, who have a lower dietary intake of creatine, can also benefit from the supplement.
2. How to choose creatine?
There are different types, which differ in terms of absorption, bioavailability and side effects. The monohydrate version is the most studied and presents the greatest evidence of its results. It is essential to verify the origin and verify the quality seals that many brands have, such as “Creapure”.
3. Is the supplement safe?
The use of creatine monohydrate is considered safe and is well supported by scientific evidence.
Depending on the person, consumption can cause side effects such as gastrointestinal disorders. But, contrary to what many people think, it does not make you fat: you may feel a sensation of temporary weight gain due to the accumulation of water inside the muscle cells.
4. What precautions should you take before starting to use?
You should not take supplements without guidance. Therefore, first of all, you need to consult a doctor or nutritionist. These professionals will evaluate the real need for use, the recommended dose and possible contraindications, as well as monitor potential adverse effects. “Like any supplement, its use should not be done indiscriminately,” emphasizes Mieko.
While creatine is safe for most people, monitoring is key. “Those with severe kidney disease should avoid using it without their doctor’s advice,” says Toledo.
5. What is the recommended dose?
According to Mieko, the dose must be assessed individually, since it depends on body weight and the amount of muscle mass. It is also essential to maintain good hydration.
6. Do people taking whey also need creatine?
These supplements have different functions: while the whey protein It is a source of protein that aids muscle synthesis and increased lean mass. Creatine works directly to increase muscle energy, improving strength and performance in high-intensity physical activities.
“Although they can be used together to optimize results, creatine does not replace whey, nor vice versa. The combination can be advantageous depending on individual goals,” explains Toledo.
7. Can teenagers take it?
According to the nutritionist, creatine is considered safe teenagers who train high intensity sports, as long as they are well guided by a doctor or nutritionist capable of evaluating individual risks and benefits. “It is important to ensure that the supplement does not replace a balanced diet and that young people engage in regular physical activity.”
However, although it may offer ergogenic benefits – i.e. capable of improving performance – long-term safety in this population still requires further research and therefore its use requires caution.
8. Can people who don’t go to the gym or play sports supplement creatine?
Although its best-known benefits are related to physical performance, studies suggest beneficial effects on cognitive health, such as improved memory and concentration, especially in older adults.
But, again, only a doctor or nutritionist can indicate the need for supplementation, especially if the person is sedentary.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
