{"id":225125,"date":"2020-04-22T12:40:16","date_gmt":"2020-04-22T10:40:16","guid":{"rendered":"https:\/\/crownsportnutrition.com\/todo-sobre-la-creatina-la-guia-definitiva-parte-iii\/"},"modified":"2025-08-29T15:33:39","modified_gmt":"2025-08-29T13:33:39","slug":"todo-sobre-la-creatina-la-guia-definitiva-parte-iii","status":"publish","type":"post","link":"https:\/\/crownsportnutrition.com\/en\/todo-sobre-la-creatina-la-guia-definitiva-parte-iii\/","title":{"rendered":"ALL ABOUT CREATINE. THE DEFINITIVE GUIDE. (PART III)"},"content":{"rendered":"

* 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.<\/strong><\/p>\n

\u00a0<\/strong><\/p>\n

    \n
  1. Do you retain liquids?CAN I TAKE IT IN DEFINITION?<\/strong><\/li>\n<\/ol>\n

    It does retain fluids, but this water retention occurs at the intracellular level, so it would not have negative side effects, quite the opposite.\u00a0Creatine acts as an\u00a0osmolyte\u00a0generating thermoregulatory actions and other factors related to genes intended for hypertrophy and maintenance of muscle mass.<\/p>\n

    Although what, if true, can produce 1-2.5 kg weight gains depending on muscle mass due to this water retention.\u00a0So it should be taken into account depending on the sports discipline and the context of our athlete.<\/p>\n

      \n
    1. HOW MANY TYPES OF CREATINE CAN WE FIND IN THE MARKET?WHICH ONE IS THE BEST?<\/strong><\/li>\n<\/ol>\n

      \u00a0<\/strong><\/p>\n

      The most studied in terms of effectiveness, legality and safety is creatine\u00a0monohydrate\u00a0.\u00a0In this way it is the one presented by most studies and none of the other creatine formulations present the benefits of\u00a0monohydrate\u00a0at present.\u00a0As a recommendation,\u00a0Creapure\u00a0is a patented brand that ensures maximum quality along with good\u00a0manufacturing\u00a0practices\u00a0, limiting waste products in the product.<\/p>\n

       <\/p>\n

        \n
      1. IS YOUR SUPPLEMENTATION SAFE?IS IT SAFE FOR KIDNEYS?<\/strong><\/li>\n<\/ol>\n

         <\/p>\n

        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.\u00a0When this marker can be found increased in anyone who performs physical exercise frequently (even more frequent in strength training).<\/p>\n

        There are also numerous studies where they guarantee the safety of this substance in the long term and a few where they\u00a0recently\u00a0hypothesized\u00a0about a protective function at the renal level\u00a0(Post 2019).<\/p>\n

          \n
        1. WILL I BALK IF I TAKE CREATINE?<\/strong><\/li>\n<\/ol>\n

          \u00a0<\/strong><\/p>\n

          No. This is not so, in fact, this conclusion comes from a study conducted on rugby players for a few weeks.\u00a0Although\u00a0creatine could accelerate the rhythm of baldness in men with\u00a0hederitary\u00a0baldness\u00a0.\u00a0This is due to the fact that creatine increases DHT, a metabolite of androgens and testosterone, which is a factor in hair loss.\u00a0Although the study increases a\u00a0non-\u00a0significant\u00a0amount\u00a0or comparable with people in which hair loss occurs.\u00a0Normally, this study\u00a0would\u00a0have been carried out in the long term if these DHT levels returned to their baseline levels.<\/p>\n

          \u00a0<\/strong><\/p>\n

            \n
          1. \u00bfINJURED OR CAUSES MUSCLE CRAMPS\u00a0?<\/strong><\/li>\n<\/ol>\n

            \u00a0<\/strong>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.\u00a0In the case of injury or muscle cramp it would have a protective and beneficial effect.<\/p>\n

             <\/p>\n

            \u00a0<\/strong><\/p>\n

            \u00a0<\/strong><\/p>\n

            COMPLETE BIBLIOGRAPHY\u00a0<\/strong><\/p>\n

            \u00a0<\/strong><\/p>\n

              \n
            • Zammit PS.Function of the myogenic regulatory factors Myf5, MyoD, Myogenin and MRF4 in skeletal muscle, satellite cells and regenerative myogenesis.\u00a0Semin Cell Dev Biol.<\/li>\n
            • 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.\u00a02017; 1\u201318.<\/li>\n
            • 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.\u00a02019; 89 (August 2018): 193\u2013206.<\/li>\n
            • Review L. Creatine is a Conditionally Essential Nutrient in Chronic Kidney Disease: A Hypothesis and Narrative Literature Review.2019; 1\u201314.<\/li>\n
            • 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\u20136.<\/li>\n
            • Kious BM, Kondo DG, Renshaw PF.Creatine for the Treatment of Depression.\u00a02019; 1\u201325.<\/li>\n
            • 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.\u00a02019; 1\u201310.<\/li>\n
            • 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.\u00a02019; 119 (December 2018): 89\u201392.<\/li>\n
            • 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.\u00a02019; 6 (August): 1\u201312.<\/li>\n
            • Oliver JM, Anzalone AJ, Turner SM.Protection Before Impact: the Potential Neuroprotective Role of Nutritional Supplementation in Sports-Related Head Trauma.\u00a0Sport Med. 2018; 48: 39\u201352.<\/li>\n
            • Riesberg LA, Weed SA, McDonald TL, Eckerson JM, Drescher KM.Beyond muscles: The untapped potential of creatine.\u00a0Int Immunopharmacol.\u00a02016; 37: 31\u201342.<\/li>\n
            • Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, et al.International Society of Sports Nutrition position stand: Safety and efficacy\u00a0of creatine supplementation in exercise, sport, and medicine.\u00a0J Int Soc Sports Nutr.\u00a02017; 14 (1): 1\u201318.<\/li>\n
            • 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.\u00a0Second Edi\u00a0Nutrition and Enhanced Sports Performance.\u00a0Elsevier Inc .;\u00a0 581\u2013594 p.<\/li>\n
            • Burke LM, Peeling P. Methodologies for investigating performance changes with supplement use.Int J Sport Nutr Exerc Metab.\u00a02018; 28 (2): 159\u201369.<\/li>\n
            • 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.\u00a0Front Nutr.\u00a02018; 5 (April): 1\u20137.<\/li>\n
            • Dolan E, Gualano B, Rawson ES.Beyond muscle: the effects of creatine supplementation on brain creatine, cognitive processing, and traumatic brain injury.\u00a0Eur J Sport Sci [Internet].\u00a02019; 19 (1): 1\u201314.<\/li>\n
            • Cooper R, Naclerio F, Allgrove J, Jimenez A. Suplementa\u00e7\u00e3o com creatina.2012; 1\u201311.Avgerinos KI, Spyrou N, Bougioukas KI, Kapogiannis D. Effects of<\/li>\n<\/ul>\n<\/span>","protected":false},"excerpt":{"rendered":"

              * It is recommended that you read the previous post about creatine, especially the rest of the most common…<\/p>\n","protected":false},"author":379,"featured_media":61278,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kadence_starter_templates_imported_post":false,"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":""},"categories":[31,39,124,40],"tags":[],"class_list":["post-225125","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-pautas-y-consejos","category-deporte","category-suplementacion","category-entrenamiento"],"yoast_head":"\nALL ABOUT CREATINE. 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