Can I take creatine if I'm not an athlete? This is what an expert answers.
High-performance athletes follow a strict diet, but they also help their body by consuming some supplements with the aim of perform better and stand out , because that is what they ultimately do.
However, Many people who love sports and fitness want to copy this lifestyle. , including the substances that professionals consume without knowing the possible side effects , which could negatively affect their health.
Creatine It's one of those substances that, along with protein and dietary supplements, has become a trend in gyms and sports centers for people looking to have bodies as stylized and strong as those of Olympic athletes . However, is it really bad to take creatine if a person isn't a professional athlete?
You might be interested in: Netflix announces return dates for three hit productions. What is creatine?Creatine, according to the health specialist website MedlinePlus, is a chemical that is found naturally in the body , although it is also found in red meat and seafood.
This substance is used to improve exercise performance and increase muscle mass . It is also used for muscle cramps , fatigue , multiple sclerosis , depression , and many other conditions, although There is no good scientific evidence to support most of these uses. .
Creatine is also necessary for energy production in muscles : approximately 95% of it is found in skeletal muscle. People who have lower creatine levels when they start taking it seem to benefit more than people who start with higher levels.
Gemma Bes , a graduate in Nutrition from the University of Kin's College in London, mentions that "creatine is a molecule that is found naturally in the body, mainly in the muscles, and that helps regenerate ATP, which is the main source of energy during intense and short efforts ”.
According to the expert, this substance is used to improve physical performance, strength, power, and muscle recovery ; it helps increase muscle mass and improves training tolerance.
Bes indicates that the ideal is to ingest creatine close to training , either before or after it, but clarifies that this substance accumulates in the muscle, so It is essential to do physical activity constantly .
- Standard dosage: 3 to 5 grams per day
- Recommended form: creatine monohydrate, micronized, high purity
- It can be taken with water or with a meal, ideally with some carbohydrate to facilitate absorption.
The creative approach is not only for athletes and fitness enthusiasts who work on strength, but is also beneficial for runners, cyclists and endurance athletes :
- Improves final sprints, changes of pace and climbs
- Speeds up recovery times
- Reduces muscle damage
- Preserves muscle mass
- Prevents loss of lean mass
In conclusion, Creatine consumption is recommended only for people who engage in constant physical activity. , even if they are not professional athletes, they can take it for fitness enthusiasts, cyclists, runners, or any discipline that gets the body moving. The most recommended is approach nutrition professionals to request advice if you are interested in implementing this substance in your disciplinary regime.
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