Adverts
Creatine, in principle, is a set of amino acids produced by the body itself.
However, it is concentrated in the form of a supplement, it serves to increase muscle capacity and tone.
Adverts
This product turns out to be very popular with gym users, as it enhances training results, but in Medicine, it is used to stop muscle loss or sarcopenia, especially in the elderly and individuals in the ICU.
So today you will understand what the benefits of creatine are, you will also learn how to take the supplement and, above all, what care is needed. See below the information we have prepared for you.
Adverts
WHAT IS CREATINE AND WHAT IS IT FOR?
Creatine is a substance composed of three amino acids, glycine, arginine and methionine, present in the muscles and brain. It is naturally produced by the body and also obtained by eating meat and fish.
Well known for improving muscle strength, it serves as a food supplement. It is used against loss of muscle mass, common in the elderly and people who are bedridden or undergoing post-hospital recovery.
As we already know, any type of supplement in excess can harm anyone. In the case of creatine use, misuse and exaggeration overload the kidneys. This is more worrying for those with a history of kidney disease.
BENEFITS OF CREATINE IN THE ELDERLY
The benefits of creatine in the elderly are little explored. The substance became famous in gyms, but its potential goes beyond these spaces.
TYPES OF CREATINE
The types of creatine that are on sale are monohydrated and micronized creatine:
micronized creatine: It is broken into smaller particles with the idea of being more quickly absorbed by the organism.
Creatine monohydrate: It is sold at more affordable prices and ends up being the most indicated by health professionals.
HOW TO TAKE CREATINE AND WHAT ARE THE PRECAUTIONS?
As indicated, there is a standard dose of the supplement: 3 grams daily for women and 5 grams for men.
But you have to be very careful, only a specialist knows how much supplement is needed for each objective, ranging from someone who does intense training in the gym to an Olympic athlete, including a guy bedridden in the hospital.
Every time there is a consumption of protein, the body will need water to absorb it.
Hydration, then, must go hand in hand with creatine supplementation, even to avoid overloading the kidneys, where the substance is metabolized.
Prescription in the elderly is even more individualized.
DOES CREATINE FAT?
We can tell you no! Because the substance does not cause weight gain by itself. But, of course, its consumption in conjunction with gym training stimulates muscle mass gain, which also weighs on the body.
But the muscles still need water to function, and the tendency is to retain more liquid when consuming creatine. That is, the pointer of the scale can go up, but because of an accumulation of muscle and water, not fat.
