[:es]TODO SOBRE LA CREATINA. LA GUÍA DEFINITIVA (PARTE III)[:en]ALL ABOUT CREATINE. THE DEFINITIVE GUIDE. (PART III)[:]

[:es]*Es recomendable que lees los anteriores post sobre la creatina, especialmente el resto de preguntas más comunes sobre el uso de creatina en el deporte.
– PARTE I
– PARTE II

11. ¿RETIENE LÍQUIDOS? ¿LA PUEDO TOMAR EN DEFINICIÓN?

Sí retiene líquidos, pero esta retención hídrica se produce a nivel intracelular por lo que no presentaría efectos secundarios negativos, todo lo contrario. La creatina actúa como osmolito generando acciones termorreguladoras y otros factores relacionados con genes destinados a la hipertrofia y el mantenimiento de la masa muscular.

Fig 1. Esquema sobre el papel de la creatina en la mejora de la composición corporal

Aunque lo que, si es cierto, que se puede producir ganancias de peso 1-2,5 Kg dependiendo de la masa muscular debido a esta retención hídrica. Por lo que se deberá tener en cuenta dependiendo de la disciplina deportiva y del contexto de nuestro deportista.

12. ¿CUÁNTOS TIPOS DE CREATINA NOS PODEMOS ENCONTRAR EN EL MERCADO? ¿CUÁL ES LA MEJOR?

La más estudiada en cuanto a efectividad, legalidad y seguridad se trata de la creatina monohidrato. En esta forma es la que esta presentada la mayoría de estudios y ninguna de las otras formulaciones de creatina presentan los beneficios de la monohidrato en la actualidad. Como recomendación, Creapure es una marca patentada que asegura la máxima calidad junto a unas buenas prácticas de fabricación, limitando los productos de desecho en el producto.

13. ¿ES SEGURA SU SUPLEMENTACIÓN? ¿ES SEGURA PARA LOS RIÑONES?

Si es completamente segura, de hecho, estas asociaciones son erróneas debido a que la mayoría de estudios que se utilizaban para justificar esta conclusión evaluaban únicamente el marcador de la creatinina (producto de degradación de la creatina) o el aclaramiento de esta. Cuando este marcador puede encontrarse aumentado en cualquier persona que realice ejercicio físico con frecuencia (aún más frecuente en entrenamiento de fuerza).

También existen numerosos estudios donde garantizan la seguridad de esta sustancia a largo plazo y unos pocos donde recientemente hipotizan sobre una función protectora a nivel renal (Post 2019).

Fig 4. Visión esquemática donde se ve el aumento de la demanda y el descenso de la síntesis endógena de creatina durante la progresión de una enfermedad crónica renal.

14. ¿ME QUEDARÉ CALVO SI TOMO CREATINA?

No. Esto no es así, de hecho, esta conclusión proviene de un estudio realizado en jugadores de rugby durante pocas semanas. Aunque la creatina podría acelerar el ritmo de la calvicie en hombres con calvicie hederitaria. Esto se debe al hecho de que la creatina aumenta la DHT, un metabolito de andrógenos y testosterona, que es un factor en la pérdida de cabello. Aunque en el estudio aumenta una cantidad no significativa ni comparable con personas en las que se produzca la pérdida del cabello. Por lo que lo normal es que este estudio si se hubiese realizado a largo plazo estos niveles de DHT volviesen a sus niveles basales.

15. ¿LESIONA O PROVOCA CALAMBRES MUSCULARES?

Otro mito bastante extendido donde realmente el verdadero efecto secundario de la creatina pueden ser los calambres o problemas gastrointestinales en el caso que realicemos un protocolo de carga o un uso indebido de esta. En el caso de lesión o calambre muscular tendría un efecto protector y beneficioso.

25% DESCUENTO Y ENVÍO GRATIS EN TODOS LOS PRODUCTOS CON EL CÓDIGO:

entrenoXcasa

 

Producto relacionado:

Creatine Monohydrate.
Es la mejor creatina monohidrato ultrapura del mercado: Creapure®. Con certificado antidoping por Informed Sport.

 

AUTOR:

Marcos Rueda Córdoba

Dietista-nutricionista en Myosport Clinic  y The Strength Society

Instagram: @marcosnutrition

BIBLIOGRAFÍA COMPLETA

1. Zammit PS. Function of the myogenic regulatory factors Myf5, MyoD, Myogenin and MRF4 in skeletal muscle, satellite cells and regenerative myogenesis. Semin Cell Dev Biol.

2. Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, et al. International Society of Sports Nutrition position stand : safety and efficacy of creatine supplementation in exercise , sport , and medicine. 2017;1–18.

3. Pazini FL, Cunha MP, Rodrigues ALS. Progress in Neuropsychopharmacology & Biological Psychiatry The possible bene fi cial e ff ects of creatine for the management of depression. 2019;89(August 2018):193–206.

4. Review L. Creatine is a Conditionally Essential Nutrient in Chronic Kidney Disease : A Hypothesis and Narrative Literature Review. 2019;1–14.

5. D ESRP, Health F, Science E, College M. THE SAFETY AND EFFICACY OF CREATINE MONOHYDRATE SUPPLEMENTATION : WHAT WE HAVE LEARNED FROM THE PAST 25 YEARS OF RESEARCH. 2018;29(186):1–6.

6. Kious BM, Kondo DG, Renshaw PF. Creatine for the Treatment of Depression. 2019;1–25.

7. Souza A De, Pertille A, Gabriela C, Barbosa R, Aparecida J, Silva DO, et al. Effects of Creatine Supplementation on Renal Function : A Systematic Review. 2019;1–10.

8. Candow DG, Forbes SC, Vogt E. E ff ect of pre-exercise and post-exercise creatine supplementation on bone mineral content and density in healthy aging adults. Exp Gerontol. 2019;119(December 2018):89–92.

9. Candow DG, Forbes SC, Chilibeck PD, Cornish SM, Antonio J, Kreider RB, et al. Variables Influencing the Effectiveness of Creatine Supplementation as a Therapeutic Intervention for Sarcopenia. 2019;6(August):1–12.

10. Oliver JM, Anzalone AJ, Turner SM. Protection Before Impact: the Potential Neuroprotective Role of Nutritional Supplementation in Sports-Related Head Trauma. Sport Med. 2018;48:39–52.

11. Riesberg LA, Weed SA, McDonald TL, Eckerson JM, Drescher KM. Beyond muscles: The untapped potential of creatine. Int Immunopharmacol. 2016;37:31–42.

12. Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, et al. International Society of Sports Nutrition position stand: Safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14(1):1–18.

13. Kraemer WJ, Beeler MK, Post EM, Luk H-Y, Lombard JR, Dunn-Lewis C, et al. Physiological Basis for Creatine Supplementation in Skeletal Muscle and the Central Nervous System. Second Edi. Nutrition and Enhanced Sports Performance. Elsevier Inc.; 2018. 581–594 p.

14. Burke LM, Peeling P. Methodologies for investigating performance changes with supplement use. Int J Sport Nutr Exerc Metab. 2018;28(2):159–69.

15. Forbes SC, Chilibeck PD, Candow DG. Creatine Supplementation During Resistance Training Does Not Lead to Greater Bone Mineral Density in Older Humans: A Brief Meta-Analysis. Front Nutr. 2018;5(April):1–7.

16. Dolan E, Gualano B, Rawson ES. Beyond muscle: the effects of creatine supplementation on brain creatine, cognitive processing, and traumatic brain injury. Eur J Sport Sci [Internet]. 2019;19(1):1–14.

17. Cooper R, Naclerio F, Allgrove J, Jimenez A. Suplementação com creatina. 2012;1–11.

18. Avgerinos KI, Spyrou N, Bougioukas KI, Kapogiannis D. Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials. Exp Gerontol. 2018;108(April):166–73.[:en]* It is recommended that you read the previous post about creatine, especially the rest of the most common questions about the use of creatine in sports.

 

  1. Do you retain liquids?CAN I TAKE IT IN DEFINITION?

It does retain fluids, but this water retention occurs at the intracellular level, so it would not have negative side effects, quite the opposite. Creatine acts as an osmolyte generating thermoregulatory actions and other factors related to genes intended for hypertrophy and maintenance of muscle mass.

Although what, if true, can produce 1-2.5 kg weight gains depending on muscle mass due to this water retention. So it should be taken into account depending on the sports discipline and the context of our athlete.

  1. HOW MANY TYPES OF CREATINE CAN WE FIND IN THE MARKET?WHICH ONE IS THE BEST?

 

The most studied in terms of effectiveness, legality and safety is creatine monohydrate . In this way it is the one presented by most studies and none of the other creatine formulations present the benefits of monohydrate at present. As a recommendation, Creapure is a patented brand that ensures maximum quality along with good manufacturing practices , limiting waste products in the product.

 

  1. IS YOUR SUPPLEMENTATION SAFE?IS IT SAFE FOR KIDNEYS?

 

If it is completely safe, in fact, these associations are erroneous because the majority of studies that were used to justify this conclusion evaluated only the creatinine marker (product of creatine degradation) or its clearance. When this marker can be found increased in anyone who performs physical exercise frequently (even more frequent in strength training).

There are also numerous studies where they guarantee the safety of this substance in the long term and a few where they recently hypothesized about a protective function at the renal level (Post 2019).

  1. WILL I BALK IF I TAKE CREATINE?

 

No. This is not so, in fact, this conclusion comes from a study conducted on rugby players for a few weeks. Although creatine could accelerate the rhythm of baldness in men with hederitary baldness . This is due to the fact that creatine increases DHT, a metabolite of androgens and testosterone, which is a factor in hair loss. Although the study increases a non- significant amount or comparable with people in which hair loss occurs. Normally, this study would have been carried out in the long term if these DHT levels returned to their baseline levels.

 

  1. ¿INJURED OR CAUSES MUSCLE CRAMPS ?

 Another myth quite widespread where really the true side effect of creatine can be cramps or gastrointestinal problems in the case that we perform a loading protocol or an improper use of it. In the case of injury or muscle cramp it would have a protective and beneficial effect.

 

 

 

COMPLETE BIBLIOGRAPHY 

 

  • Zammit PS.Function of the myogenic regulatory factors Myf5, MyoD, Myogenin and MRF4 in skeletal muscle, satellite cells and regenerative myogenesis. Semin Cell Dev Biol.
  • Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, et al.International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. 2017; 1–18.
  • Pazini FL, Cunha MP, Rodrigues ALS.Progress in Neuropsychopharmacology & Biological Psychiatry The possible bene fi cial e ff ects of creatine for the management of depression. 2019; 89 (August 2018): 193–206.
  • Review L. Creatine is a Conditionally Essential Nutrient in Chronic Kidney Disease: A Hypothesis and Narrative Literature Review.2019; 1–14.
  • D ESRP, Health F, Science E, College M. THE SAFETY AND EFFICACY OF CREATINE MONOHYDRATE SUPPLEMENTATION: WHAT WE HAVE LEARNED FROM THE PAST 25 YEARS OF RESEARCH.2018; 29 (186): 1–6.
  • Kious BM, Kondo DG, Renshaw PF.Creatine for the Treatment of Depression. 2019; 1–25.
  • Souza A De, Pertille A, Gabriela C, Barbosa R, Aparecida J, Silva DO, et al.Effects of Creatine Supplementation on Renal Function: A Systematic Review. 2019; 1–10.
  • Candow DG, Forbes SC, Vogt E. E ff ect of pre-exercise and post-exercise creatine supplementation on bone mineral content and density in healthy aging adults.Exp Gerontol. 2019; 119 (December 2018): 89–92.
  • Candow DG, Forbes SC, Chilibeck PD, Cornish SM, Antonio J, Kreider RB, et al.Variables Influencing the Effectiveness of Creatine Supplementation as a Therapeutic Intervention for Sarcopenia. 2019; 6 (August): 1–12.
  • Oliver JM, Anzalone AJ, Turner SM.Protection Before Impact: the Potential Neuroprotective Role of Nutritional Supplementation in Sports-Related Head Trauma. Sport Med. 2018; 48: 39–52.
  • Riesberg LA, Weed SA, McDonald TL, Eckerson JM, Drescher KM.Beyond muscles: The untapped potential of creatine. Int Immunopharmacol. 2016; 37: 31–42.
  • Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, et al.International Society of Sports Nutrition position stand: Safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017; 14 (1): 1–18.
  • Kraemer WJ, Beeler MK, Post EM, Luk HY, Lombard JR, Dunn-Lewis C, et al.Physiological Basis for Creatine Supplementation in Skeletal Muscle and the Central Nervous System. Second Edi Nutrition and Enhanced Sports Performance. Elsevier Inc .;  581–594 p.
  • Burke LM, Peeling P. Methodologies for investigating performance changes with supplement use.Int J Sport Nutr Exerc Metab. 2018; 28 (2): 159–69.
  • Forbes SC, Chilibeck PD, Candow DG.Creatine Supplementation During Resistance Training Does Not Lead to Greater Bone Mineral Density in Older Humans: A Brief Meta-Analysis. Front Nutr. 2018; 5 (April): 1–7.
  • Dolan E, Gualano B, Rawson ES.Beyond muscle: the effects of creatine supplementation on brain creatine, cognitive processing, and traumatic brain injury. Eur J Sport Sci [Internet]. 2019; 19 (1): 1–14.
  • Cooper R, Naclerio F, Allgrove J, Jimenez A. Suplementação com creatina.2012; 1–11.Avgerinos KI, Spyrou N, Bougioukas KI, Kapogiannis D. Effects of

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