Creatine is the star sports supplement and one of the most studied. As with the coffee and caffeineis surrounded by Myths And we have been investigating its benefits for decades when practicing sports. AND studies More recent have placed up to creatine supplementation by pointing out that the muscles are not the only ones that benefit from their effects.
The brain also appreciates it.
Physical performance. Creatine is a nitrogen compound that occurs mainly in the liver and that humans also obtain through the consumption of meat and fish. Although there is controversial studies in this regardcreatine really is stored in the form of phosphocreatine, acting as a booking Immediate energy.
This means that, when the muscles are subject to intense efforts such as a sprint or a weightlifting, phosphocreatine acts to regenerate the essential energy molecule for muscle contraction. This allows muscles to maintain high performance for a little longer. It also increases cell hydration and stimulates protein synthesis that leads to cell growth.
Enhancing the brain. Being such an studied supplement implies that numerous ways have been found in which creatine benefits our body, reducing inflammation, oxidative stress and muscle catabolism. And, along the way, they have found benefits additional that have not to do with the growth of our most ‘visible’ muscles.
It is increasingly recognized for its general health benefits, including cognitive function and healthy aging. Although the brain is not a muscle, it also stores creatine and can benefit from its energy effects, such as supplying energy quickly to neurons. A applicationfor example, it is the good brain function in times of lack of sleep.
Essential. This is something observed in several investigations, being carried out by the team of Dr. Richard Kreider, director of the Exercise and Sports Nutrition Laboratory of the Texas A&M Universityone of the last to contribute to the conversation about its benefits. According to Kreider, the regenerative paper and as a rapid “fuel” is relevant for both muscle and brain.
“When the body is stressed, as in exercise or in metabolic conditions such as those caused by some diseases, phosphocreatine is needed to maintain cellular energy,” says Kreider.
Neuroprotection. Others studies They point to added benefits, such as acting as a neuroprotective, helping in the recovery of brain injuries and showing potential to reduce mitochondrial dysfunction, key factor in neurodegenerative diseases. It also helps reduce the feeling of tiredness, maintaining alert and performance in demanding cognitive tasks.
How much? One of the big questions when creatine begins to be taken how much is necessary to fulfill its function correctly. It has been experienced with several doses and there is a kind of agreement that would have to be taken between 0.07 and 0.1 grams per kilo of weight per day to optimize physical performance. For a 70 kilos person, this is equivalent to 5-7 grams per day. Kreider fits those accounts by resorting to that ‘cycling’ practice that was recommended a few years ago.
Thus, the researcher indicates that about 20 grams would have to be taken daily for a week to “help load the muscle”, but later it could be taken between 5 and 10 grams a day to maintain creatine reserves that contribute both to the muscle and the brain. In Vegans and vegetariansIn addition, it is essential because for a omnivore It is difficult to fill the phosphocreatine reserves with your diet, not consuming meat or fish the difficulty is even greater.
Security. Due to the myths that we commented before (such as hair loss or that it is an anabolic substance, among many other discharges about creatine), it is easy for people to not trust this supplement. Kreider states that “there is absolutely no data that supports any negative side effect reported anecdotally on creatine,” reaffirming that it is “safe and important to all, not only for bodybuilders and athletes.”
Images | Xataka, Scientifanimations
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