Creatine: what is the ideal dose and how long do you use?

The nutritionist explains that creatine is not anabolic and contributes to muscle strength and physical performance if used correctly

THE creatine He is among the most popular supplements in the world of sport, between professional athletes or amateur professionals. Composed of carbon, hydrogen and nitrogen, it is made up of amino acids glycine, arginine and methionine [NH₂-C – NCH₂-CH₃]. But despite the great fame, consumption should always be done with accompaniment.

The warning is Camila Junaiira, coordinator of the Anhanganguera College nutrition course. “In moderate quantity, creatine does not hurt health and does not contain calories, but it is necessary to include it in the diet with responsibility and support from a health professional,” he says.

How to take creatine

According to the expert, the professional sequel guarantees the food discipline adapted to the needs of each person. Otherwise, some side effects may arise, such as kidney overload, especially in situations of low liquid intake.

The recommended dosage varies from 3 to 5 grams per day and can be performed in two ways: in determined cycles of time, looking for specific results or continuous use daily.

The supplement, usually powder, should be diluted in the water. In addition, it is recommended to consume it with high sources of blood sugar carbohydrates such as tapioca, potato preparations or fruit combined with honey.

Benefits and effects

To the question about the main curiosities of the creatine, Camila Junaira clarifies: it is not an anabolic, but a resource that acts in the energy production process, stimulating the growth of muscle fibers.

“Integration increases the ability of the muscles to work, contributes to strength in sport and improves training in training,” explains the coordinator.

Therefore, it has concluded that creatine is a supplement that can be used safely and offers benefits, but you always have to pay attention and follow the guidelines of the experts. So always look for an expert before starting to take this or any other supplement.

Source: Terra

Rose

Rose James is a Gossipify movie and series reviewer known for her in-depth analysis and unique perspective on the latest releases. With a background in film studies, she provides engaging and informative reviews, and keeps readers up to date with industry trends and emerging talents.