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If you go to the gym or practice a sport and want to improve your resistance, or even if you want to look like ‘Popeye’ without use anabolics, Surely some ‘gymrat’ or even your coach has told you about the benefits of different supplements as creatine.
creatine It is one of the most studied supplements and has different benefits for athletes; However, people who have kidney problems could develop negative health side effects.
What is it and what are the benefits of creatine?
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It is a natural chemical compound that our body produces and is stored mainly in the muscles as phosphocreatinewhere it is used to obtain energy.
This amino acid is found in low quantities in foods such as meat and vegetables. seafood; However, to see better results it is recommended to take it through supplements.
“It is produced in the muscle, generally, the body works based on a biochemical process called the Krebs cycle or acid cycle, what is that? It is very important because is responsible for producing oxygen and one molecule called ATP, which is basically what produces energy. So creatine is basically a product that helps the Krebs cycle to be more demanding, more competitive, if you talk for example about athletes, that is where it interacts, they produce better oxygenation and make the muscle work better,” he explained to The financial Dr. Iván Hernández Cortés.
What happens if I take creatine to exercise?
Various studies have proven that consuming creatine supplements improves performance when exercisingincreases muscle mass, strength and improves recovery.
“The use of oral creatine could allow an athlete to work harder during repetitions or in short races, making them gain more strength, muscle mass and, in a normal person (who only exercises), improves their physical condition and reduces the chronic fatigue“added Irvin Ramírez, sports advisor from the Technical Institute of Physical Preparation and certified by the Training and Certification System for Sports Trainers (SICCED).
Who should not take creatine?
Although it is a safe supplement and has not been shown to have harmful effects on health, specialists point out that people with kidney diseases and patients with hypertension either diabetes, poorly controlled They should not consume creatine.
“A patient with kidney failure or who had a transplant cannot use it because in a patient with these conditions, it raises your proteins and hurts them.” the kidney”, explained doctor Iván Hernández.
creatine It is also not recommended for children or pregnant women, There are no studies that indicate whether or not it can affect the baby, said the specialist.
Sports advisor Irvin Ramírez explained that people with a high or high normal fat percentage should not consume this supplement if your goal is to lose weight, because “it prevents the beta oxidation of fats, or “burning” fat.”
What happens if I take creatine and don’t exercise?
Although it has no negative health effects, creatine does not work as ‘miracle product‘, so it will not be possible for you to notice changes in your body, if what you are looking for is improve your physical condition or increase muscle mass. The only damage you will do to your pocket, since you could spend between 400 and 600 pesos on this supplement.
Remember that to see changes it is necessary to exercise at least one hour four to five times a week.
Also, if you consume creatine and do not drink enough water, you could become dehydrated.
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How do I know if my creatine is of good quality?
Before purchasing any supplement, consult your trusted nutritionist or sports advisor to recommend a good brand. It is also recommended to buy creatine from a certified store.
Now, if you have already purchased your creatine and want to make sure that it’s good quality, Irvin Ramírez recommends dissolving a little of the powder in a glass of water and making sure there are no lumps at the bottom of the container.
The formation of lumps could be a sign that your creatine is of low quality and you could have stomach problems due to its difficult absorption.
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