¿Para qué sirve la creatina ¿Cómo tomarla Creatina Myprotein

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What is the Use of Creatine? ¿What is? ¿How and When Can I Take It? • 🔴 Monoyidrate Creatine (Creapure): https://amzn.to/2RU5v6e • Throughout the video we talk about creatine monohydrate which is the most studied type of creatine and we know that it works 100% • • WHAT IS CREATINE? • It is a substance that is found in our body naturally, mainly in the muscles and brain, and that is formed from 3 amino acids: arginine, glycine and methionine. • However? You may wonder, if our body already makes it because you have to take creatine in the form of supplementation • Well, because to obtain the benefits of creatine, this is needed in larger doses (1gr we produce natively), and although you can also obtain creatine from foods such as fish or eggs, it would not be enough to achieve the benefits of this as it is found in very little amount in food. • • FUNCTION WHAT DOES CREATINE USE? • The function of creatine is energetic, that is, creatine serves as fuel. It is stored as phosphocreatine in the muscles and helps us in all those activities that are intense and of short duration. • • BENEFITS • 1. Improves strength in some cases up to 12 to 20% • 2. Potential improvements to levels of 12 to 26% • 3. Help to gain muscle mass • 4. Increase in anaerobic capacity • 5. Reduce muscle fatigue • 6. Reduces muscle damage • 7. Improve muscular endurance • 8. It seems that it can increase testosterone levels • 9. ... • • HOW TO TAKE CREATINE? • The first thing is that there are many forms of creatine, but the one that I recommend and the one that has the most scientific support is monohydrate or monohydrate creatine, which is a type of creatine and also the most economical way. If you see that the pot of micronized creatine means that it has still been divided into smaller particles and easier absorption and digestion. • There are 2 ways to take creatine: • The one I advise would be to take 0.1 g • r x kg of lean weight per day (0.07 x kg weight if you are not obese) And take this amount for as long as you want. It is not necessary that you stop taking it for a while. Rest days, when you do not train, I like to lower the dose and take between 3 to 5 grams. Of course, vegetarians and vegans should take the same dose every day since they do not eat fish or meat that are natural sources of creatine. • The second way to take creatine, is the most classic way. It consists of doing a period of loading of creatine that consists of taking during 5 to 7 days 20gr distributed in 4 spaced outlets. • And after these 5 days continue with a maintenance phase consisting of the formulita that I have told you before: 0.1gr creatine x kg of lean weight. • The difference between these 2 protocols is that with the loading phase we will get the benefits of creatine before. But both are equally effective. • Another big question about how to take creatine is whether it should be taken with carbohydrates or not, to improve its assimilation. There is some study in this regard where it is seen that taking water with creatine is enough to have a very good absorption ( absorbs more than 90%), so you do not need to mix creatine with carbohydrates to take it. But you can mix them with carbohydrates, if you do a good time it seems to me in the post-workout since the body is more receptive to nutrients, or fasting. • • WHEN TO TAKE THE CREATINE? • The most important thing before asking yourself when to take it, is to take it. Now, I would advise you to take it in 3 moments of the day: either in the morning on an empty stomach, in your meal before training or in your lunch after training. • • FAQS • What creatine brands do you recommend? • Creatine Creapure of HSN: https://amzn.to/2RU5v6e • Does creatine retain fluid? • Yes, but intracellular. • Side effects? • As I said before, if you spend with the dose or not distribute well, diarrhea and upset stomach. • Does creatine cause baldness? • It has not been shown to cause baldness. • Does it affect the kidneys? • In healthy people, there is no study that says otherwise, so in the doses I have recommended in this video, this supplement is completely safe. • Am I a teenager, can I use creatine? • By power you can yes. • Is everyone responding to creatine? • No, 25% of people do not get the benefits of this sports supplement. • • ---------- • • INSTAGRAM • / christiankosmos • • FACEBOOK • / christiankosmos • • ONLINE CONSULTANCY • [email protected] • • MUSIC • Lightness by Nomyn / nomyn • Creative Commons - Attribution 3.0 Unported - CC BY 3.0 • http: //creativecommons.org/licenses/b ... • Music sponsored by Audio Library • Lightness – Nomyn (No Copyright Music) • #creatine #monohydratecreatine 1094

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