ALL ABOUT CREATINE. THE DEFINITIVE GUIDE
* 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.
- DO YOU MAKE BREAKS OR STOP CONSUMING EACH CERTAIN TIME?
No, the evidence strongly concludes that by stopping the creatine monohydrate supplementation, it will gradually return to its baseline pre-supplementation levels and the endogenous synthesis will not be diminished. So if a “wash out ” or washing period is carried out , it must be for other (economic) reasons, not for the reason that effectiveness or other long-term side effects (which do not exist) will be lost .
- WHAT DIETETIC SOURCES CONTAINCREATINE ?
- WHAT HAPPENS TO THE VEGETARIANS?
As it is obvious and we have seen in the previous question, the richest foods in creatine are treated of animal origin, so it is normal for vegetarians to benefit even more from the supplementation of this substance (because their basal levels will be something minors).
- WHAT OTHER FUNCTIONS LESS KNOWN OF CREATINE?
In addition to the ATP resynthesis functions themselves that can improve the performance of high intensity and short duration, it is known both in terms of sports and clinical performance in many circumstances :
- Increased muscle mass / fat loss
- Thermoregulation and cell hydration
- Muscle glycogen replacement
- Buffer or buffer
- Antidepressantand neuroprotection
- Help in injury recovery/ anti-inflammatory
- Decrease muscle damage
- Maintenance of muscle strength and mass during immobilization or injuries
- WHAT SPORTS OR SPORTS DISCIPLINES WOULD THIS SUPPLEMENT BE USEFUL?
- Strength sports (powerlifting , weightlifting, crossfit , bodybuilding)
- Endurance sports (cycling, triathlon, marathon …)
- Sprint, swim …
- Collective sports (football, basketball, rugby …)
- racket sports
- contact sports
- Medium-term sports