The product is known to provide muscle mass gain and even increase strength and endurance. Discover the benefits of creatine
THE creatine It is one of the most recommended supplements by nutrition professionals. This is because it is capable of providing incredible benefits to the muscles and the whole body. Nutritionist and physical educator Dani Borges confirms the benefits of the substance.
“Creatine is one of the [suplementos] most tested and most studied in the world. We have studies that claim that creatine helps you gain mass, directly or indirectly because it increases muscle strength and endurance, “she said.
According to Dani, the high number of studies on creatine has made it possible to understand the impact of the supplement on the kidneys. “Continued use of creatine for 5 years has been found to cause no kidney damage. In fact, some midwives allow its use even during pregnancy,” she said.
Anyone who believes that creatine causes fluid retention is wrong. According to the professional, this is nothing more than a mistake. “In reality, what creatine does is cause intramuscular swelling, swelling within the muscle. What can happen is that if a person does not drink enough water and does not eat a proper diet, they may experience bloating., But not because of it. of the supplement, “he explains.
How to include creatine in the diet
The nutritionist explains that there are two ways to ingest the supplement, one with the saturation period, where we take 5g of creatine four times a day for only 7 days, and from day 8 onwards we only take 5g one. once a day. “So we were able to make it effective from the seventh day onwards. It would be the advantage of saturation”, he justifies himself.
The other way is to take 5g once a day, without saturation, which takes about 14-20 days for the creatine to work with the expected effect. “This supplement lodges 95% in the muscle and 5% in the brain. When we reach saturation, it means that it has reached the necessary amount within the muscle,” says Dani.
The specialist points out that creatine is a supplement with a cumulative effect and therefore must be ingested daily, even on non-training days. “It’s not a pre or post workout so if you use it, you should talk about it every day,” he concluded.
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Source: Terra
Benjamin Smith is a fashion journalist and author at Gossipify, known for his coverage of the latest fashion trends and industry insights. He writes about clothing, shoes, accessories, and runway shows, providing in-depth analysis and unique perspectives. He’s respected for his ability to spot emerging designers and trends, and for providing practical fashion advice to readers.
