A creatina é um suplemento com alta comprovação científica!
A creatina é um composto produzido pelo nosso corpo, e que é derivada dos aminoácidos arginina e glicina. Também podemos consumi-la através da alimentação e/ou suplementação.
Está envolvida na contração muscular, fornecimento de energia e regeneração de ATP. A palavra deriva do grego kreas, que significa carne (pois as proteínas de origem animal são sua principal fonte na alimentação).
É utilizada na nutrição esportiva como suplemento dietético, para aumentar a massa muscular e a força. Utilizada, principalmente em treinos de explosão, como: treinos de Sprint (100/200m rasos), mas também em diversas outras modalidades (triathlon, futebol, natação, maratona), pois aumenta a eficiência na produção de energia.
Além disso, melhora a adaptação ao treinamento, tem benefícios para memória, melhora o funcionamento dos nossos órgãos e até já foi testada para transtorno bipolar.
É constatado que a suplementação de creatina combinada com exercícios de resistência (ex.: musculação) melhora os resultados do treinamento, como força muscular, resistência e hipertrofia muscular.
Em períodos de lesão, há indicação de que a sua pode melhorar a recuperação de períodos de atrofia por desuso, como na recuperação de uma lesão.
E encontrada, tradicionalmente, na forma de pó ou capsula.
Raramente uma pessoa suplementa e não sente efeito. Quando o efeito não é sentido, é bem provável que os estoque corporais de creatina desta pessoa já sejam altos.
Vegetarianos/Veganos
Uma curiosidade é que vegetarianos/veganos, por consumirem pouca ou nenhuma fonte de proteína de origem animal, costumam ter estoques mais baixos de creatina no corpo. Quando suplementada, sentem muita diferença em seu corpo e performance esportiva!
Colaterais, existem?
É muito perguntado sobre seus efeitos colaterais. A creatina causa sim uma maior retenção de água. Porém, esta retenção é dentro do músculo. Quando uma pessoa está com a gordura corporal mais alta (e esta gordura fica em cima do músculo – gordura subcutânea) se houver uma retenção de água por suplementação de creatina, a pessoa terá a impressão de que a gordura aumentos. Por este motivo, na nutrição esportiva, recomendamos primeiro que o paciente dê uma secada na gordura e, mais para a frente, entramos com a suplementação de cretina.
Dosagens
É importante que seja consumida em quantidades adequadas, para que seja utilizada de forma eficaz.
A dosagem tradicional é de 3-5g/dia (que irá chegar ao nível de saturação muscular em cerca de 4 semanas).
Também pode-se fazer o famoso protocolo de Saturação. Dose de 0,3g de creatina/kg de massa corporal por dia, durante 5 dias, tipicamente em 3-4x ao dia. Seguido por uma dose de manutenção de 0,03g/kg de massa corporal uma vez por dia.
Dose segura (que “qualquer” pessoa poderia tomar, excerto portadores de certas patologias): de 0,02-0,03g/kg de peso/dia.
Ingestão
A creatina é segura para consumo e pode ser usada por pessoas de todas as idades e é especialmente recomendada para atletas.
O aumento do estoque corporal de creatina é favorecido quanto ela é ingerida juntamente com algum carboidrato.
Já quanto ao horário de ingestão, como a creatina não tem efeito imediato, pode ser ingerida em qualquer momento do dia, sendo o principal, ingeri-la todos os dias, conforme o protocolo escolhido.
Tipos de Creatina
Alguns tipos de creatina encontrados hoje em dia:
– Monohidratada
– Creapure
– Creatina Etil-ester
– Cloridrato de creatina
– Creatina alcalina
– Creatina Magnésio quelada
A mais utilizada em trabalhos científicos é a Creapure, porém, o nutricionista é o melhor profissional para lhe indicar o melhor tipo, quantidade e protocolo a ser seguido. Quer saber a melhor forma de você suplementar Creatina? Faça uma avaliação completa com um nutricionista e potencialize ao máximo seus resultados!
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