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Creatine, a supplement to increase endurance in training
What is creatine?
Creatine is a substance found in muscles and nerve cells. We find it in animal protein foods, but our body can also synthesize it by itself through the intake of the amino acids glycine, arginine and methionine.
We can find it as a supplement although it is usually part of the base of many protein supplements.
Creatine is related to the production of energy by the muscles.
What is creatine used for?
Creatine is attributed with properties to increase the resistance of high intensity training and last longer by performing repetitive series, with which the effects of increased muscle and strength will also be faster.
Creatine allows a faster recovery of muscle energy which facilitates a more continuous exercise by the athlete, who is not forced to rest so much time between series and series. In addition, muscle power is greater.
The increase in weight is also evident and considerable, due to the fluid retention that it entails. However, once it is stopped, the body regains its water balance.
It is usually indicated for bodybuilders, but also for sports such as jumps, sprints, rugby and the like, or even for weightlifting
Depending on the sport that is carried out, it may not be beneficial to take it because its consumption entails a weight increase
Properties attributed to creatine
- Increase muscle strength and endurance.
- The improvement of the symptoms of Parkinson’s disease
- Improve muscle strength of muscular dystrophy patients
- Improve the condition of patients with heart failure.
- Improve the conditions of people who follow a strictly vegetarian diet.
- Enhance growth factor levels
It has also been used in other conditions, without being proven to be effective, such as depression, cholesterol or rheumatoid arthritis.
Creatine does not seem to increase muscle strength and endurance in people over 60 years of age.
Do not take caffeine along with creatine
When taking creatine you should avoid ingesting products that contain caffeine, such as coffee, colas, tea, diuretic plants, etc.
This type of drinks have a draining effect, that is to say they facilitate the expulsion of the water retained in the body, so they can counteract the effects of creatine, eliminating the water accumulated in the muscles.
Where can creatine be obtained?
It can be bought in:
- Pharmacies
- Department stores, in the section of products for athletes
- Dietetic products stores
- Etc.
Is it convenient to use creatine?
It is not advisable to eat daily on a substitute basis. The consumption of this product should be sporadic, that is, in the specific case that can not be done in the traditional way through food.
More information on creatine
