There are many questions about the consumption and effect of this supplement
Creatine is the compound formed by carbon, hydrogen and nitrogen and formed by the three amino acids glycine, arginine and methionine [NH₂-C – NCH₂-CH₃]. It is among the best-known supplements for both professional and recreational athletes. However, the coordinator of the nutrition course at the Faculdade Anhanguera, Camila Junqueira, advises monitoring before consumption.
Guidelines
“In moderate amounts, creatine is not harmful to health and contains no calories, but it must be included in the diet responsibly and with the support of a health professional,” says Camila.
The professional Anhanguera explained that the follow-up allows for a dietary discipline according to the patient’s needs. Without this proposition, a person is subject to side risks, such as overloading of the kidneys due to possible low fluid intake in this process.
Three to five grams are daily dosages, which occur in two ways: fixed and limited time for specific results, or for continuous and daily use.
The preference is for the powder to be diluted in water, the user must consume sources of carbohydrates with glycemic indexes, examples: tapioca, preparations with potatoes and fruit with the addition of honey.
Benefits
When asked about other curiosities about creatine, Junqueira replied that it is not anabolic, that it acts at the time of energy production and stimulates the growth of muscle fibers.
“Supplementation increases the muscles’ ability to work, contributes to strength in sport and improves training performance,” explains the coordinator.
details about creatine
It should be remembered that this “boom” in the consumption of creatine began in 2010 when Anvisa (National Health Surveillance Agency) released its sale and in 2022 allowed exemption from import taxes, measures that determined the trend of this product in gyms.
Creatine is naturally produced by the kidneys, liver and pancreas. It is present in eggs, milk and meat. The difference is that the gain occurs only when consumption is “combined” with a balanced diet and regular physical activity.
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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.
