Find out how to enjoy all the benefits of creatine and use it correctly and without making mistakes in supplementation
Creatine is a well -known natural supplement between physical activity professionals and gym visitors. It is a substance present mainly in the muscles, responsible for providing rapid energy during high intensity and short -term exercises, such as weight lifting or sprints.
It has distinguished itself as the supplement of the moment among the gym visitors. Recognized for its potential to help training in training, it attracts its consumption to guarantee results and safety.
The nutritionist of the Bio Rhythm Academy, Fulvia Hazarabedian, shares important guidelines so as not to lose the integration of creatine:
1.
The supplementation protocol indicates maintenance doses from 0.1 to 3 g per kilo of body weight per day. The consumer time does not interfere with the results and it is not mandatory to eat the supplement together with the training. “Therefore, daily intake is necessary, even without exercise”, strengthens the nutritionist.
2. Follow -up professional
Before starting integration, it is essential to consult a doctor or nutritionist. This avoids unnecessary expenses with products that may not meet your individual needs.
3. Integration with the diet
Creatine does not act alone to increase muscle mass; Only improves the effects of training. In addition, its consumption should be combined with a balanced diet, rich in vitamins and essential minerals.
4. Consumer format
Depending on the quantity ingested, it can be more practical to opt for dust instead of capsules, avoiding the need to consume large volumes of tablets.
Further advantages
In addition to promoting physical performance, creatine can reduce the effects of aging, especially by helping the elderly to maintain muscle mass. There is also evidence that contributes to improving cognitive ability and brain functions.
With these suggestions, you will be able to use creatine safely and correctly and with the help of professionals.
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.
