Although creatine is a supplement that can be suitable for most people, you need to know how to use it effectively
THE creatine It is a supplement that has been highly rated recently, with many people, including non-athletes, using it in their daily lives. After all, it is really full of benefits and can be used by almost anyone.
Among its benefits are: increased muscle strength and mass; Positive effects on brain function, improvement of memory and cognitive performance; And it helps preserve muscle mass and strength in older adults, helping to maintain mobility and quality of life.
Next, endocrinologist Dr. Lorena Lima Amato suggestions essential on how to use creatine to achieve these benefits efficiently and safely:
Consume daily
Creatine only works when consumed daily. That is, there is no point in taking it sporadically, without paying attention and consistency in consumption. Even on days when you don’t train, you should use it normally and in the maintenance phase the ideal is generally between 3 and 5 g per day.
Commit together with carbohydrates
The absorption of the supplement will be better if you consume it together with carbohydrates. Therefore, realize what meal of the day you usually eat them and adapt to creatine at this time.
Dilute in water
Creatine powder should not be consumed directly in the mouth as this can cause irritation and possible damage to tooth enamel. Not to mention the taste can be a concern. The indication, therefore, is to dilute the powder well in water.
Choose the brand carefully
Opt for proven quality brands to ensure the effectiveness and safety of the supplement.
Have an indication from a doctor
Finally, although creatine is a good option for most people, it is important to consult a doctor first. “It is advisable to consult a healthcare professional before starting any supplementation, particularly for those with pre-existing medical conditions,” warns Dr. Lorena.
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.
