Bulas and Medicines 2022

Creatine: what é, what it is for and side effects

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Creatine: what é, what it is for and side effects
Creatine: what é, what it is for and side effects

Creatine is a substance produced by the kidneys and liver, which serves to provide energy to the muscles and favor the development of muscle fibers, facilitating muscle mass gain, improving physical performance and reducing risk of injuries.

Despite being naturally produced by the body, it is common for athletes to use creatine supplementation to improve performance.

It is important that creatine supplementation is guided by a nutritionist or doctor, according to the nutritional needs and he alth history of each person.

What is creatine for

The main functions of creatine are:

1. Improve physical performance

Creatine is found in greater amounts in skeletal muscle, providing energy to muscle fibers, preventing fatigue and improving strength training performance. In addition, this substance can also stimulate the increase in muscle volume, as it favors the entry of liquid into the cells.

Thus, it is common for athletes in bodybuilding, weight training or high-performance sports to use creatine in the form of a supplement in order to have more energy, improve performance in training and reduce the risk of injuries. Here's how to take the creatine supplement.

2. Help in the treatment of muscle diseases

Some studies have indicated that the use of creatine could help in the treatment of muscle diseases, such as dystrophy and fibromyalgia, helping to improve muscle strength, which directly influences the ability to perform day-to-day movements.

However, more studies are still needed to demonstrate the benefit of using creatine and the recommended dose, as there are also reports that the use of high doses of creatine by people with muscle changes led to worsening of symptoms.

3. Prevent the development of Parkinson's

Parkinson's disease is related to changes in mitochondrial function and it was found that creatine could act directly on these cells, which could result in improving their function and preventing or delaying the progression of disease symptoms. Despite this, further studies are still needed to indicate the recommended daily dose and duration of creatine use to prevent Parkinson's.

4. Preventing chronic diseases

Some chronic diseases such as diabetes and heart disease can be prevented by the use of creatine, as long as it is associated with regular physical activity and a he althy and balanced diet.That's because creatine can favor the gain of fat-free muscle mass, in addition to improving bone density, reducing the risk of diseases.

How to take creatine

The most common way to take creatine is to supplement for 3 months in a row, in which about 2 to 5 grams of creatine per day are ingested.

Another option is creatine supplementation with overload, in which a higher dose of creatine is given for the first few days to promote muscle saturation and then the dose is reduced for 12 weeks. See more details about creatine regimens and how to take them.

In any case, creatine supplementation should always be done under the guidance of a doctor or nutritionist and must be accompanied by intense training and adequate nutrition.

Possible side effects

Creatine is a substance naturally produced by the body and, therefore, is not generally associated with side effects.However, the use of creatine supplementation in inadequate doses, and without proper guidance from a doctor or nutritionist, can compromise the functioning of the kidneys and cause stomach discomfort.

Furthermore, other adverse effects that can arise from the inappropriate use of the supplement, especially when you do not have an adequate diet, are dizziness, cramps, increased blood pressure, fluid retention, abdominal swelling and diarrhea, for example.

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