Learn how to enjoy all the benefits of creatine and use it correctly and without making mistakes when taking supplements
Creatine is a natural supplement known among those who engage in physical activities and go to the gym. It is a substance found mainly in muscles, and is responsible for providing rapid energy during high-intensity, short-duration exercises, such as weightlifting or sprints.
It has emerged as a supplement of the moment among gym goers. Due to its ability to aid training performance, care must be taken regarding its consumption to ensure results and safety.
Nutritionist at Bio Ritmo Academia, Fulvia Hazarabedian, shares important tips to avoid making mistakes when using creatine supplements:
1. Proper use
The supplementation protocol suggests maintenance doses of 0.1 to 3 grams per kilogram of body weight per day. The time of consumption does not affect the results and it is not necessary to take the supplement with training. “Therefore, eating daily is essential, even without physical exercise,” emphasizes the nutritionist.
2. Professional support
Before starting to take supplements, it is necessary to consult a doctor or nutritionist. This avoids unnecessary spending on products that may not meet your individual needs.
3. Integration with diet
Creatine alone does not increase muscle mass; It only enhances the effects of training. Moreover, its consumption should be combined with a balanced diet rich in essential vitamins and minerals.
4. Form of consumption
Depending on the amount taken, it may be more practical to choose powder rather than capsules, to avoid the need to consume large quantities of tablets.
Additional benefits
In addition to enhancing physical performance, creatine can reduce the effects of aging, especially helping older people maintain muscle mass. There is also evidence that it contributes to improving cognitive ability and brain functions.
With these tips, you will be able to use creatine in a safe and correct way and with the help of professionals.
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