Creatina Todo lo que NECESITAS Saber Antes de Tomarla

When it comes to muscle-building supplements, perhaps none is better than creatine. In this video, I'll explain everything you need to know about creatine before taking it. We'll go over all the rumors about its side effects, as well as the actual performance and muscle size boost you can expect from using it. High Quality Creatine – http://athleanx.com/x/high-quality-cr… Subscribe to this channel here -    / athleanxespañol   However, it's helpful to understand what creatine actually is. It's not a steroid. Many people believe that because it shares similar results with steroids in terms of muscle size and strength, they are the same. This is not true at all. The magnitude and mechanism of the effect is far inferior. Creatine works as a supplement by entering the muscle cell, where it binds to a phosphate. This phosphocreatine molecule provides the boost that allows the body's muscles to perform at a high level. In a normal body, when muscles consume ATP, they begin to tire and lose their ability to contract strongly. Creatine allows muscles to regenerate this energy more quickly and therefore work harder with each workout, ultimately resulting in larger muscles. Creatine also works by attracting water to muscle cells. The more hydrated the muscle cell, the greater the capacity for muscle growth, just as a plant grows better with water. However, as with any popular supplement, there are many myths that have worried parents, who have asked the right questions. For example, there is a belief that creatine can cause kidney damage. This is due to the increased presence of creatinine in the blood, a byproduct of creatine breakdown, which would generally be an indicator of kidney failure. That said, when supplementing with creatine, the body understandably produces more creatinine, leading to this finding. There is also much concern about the possibility that creatine supplementation can cause baldness. This was based on a study conducted with male rugby players who observed a significant increase in their DHT levels (a hormone associated with male pattern baldness) when using creatine. The most frequently asked questions about this popular muscle-building supplement are: How much creatine should I take? Which type of creatine is best? When is the best time to take creatine? Should I load with creatine or not? Can creatine be taken indefinitely or should it be cycled? Can I get enough creatine through my diet? Each of these questions is answered in detail in the video, but here is a brief and helpful summary. The amount of creatine you should take will depend on the type of creatine you are taking and the size of the person. Recent studies suggest that the greater the weight, the higher the dose needed for the best effect. For example, a person over 90 kg would benefit from taking 8–10 grams per day, rather than the 5 grams per day that seems to work for lighter individuals. Regarding the type of creatine, there are two more relevant types: creatine monohydrate and creatine hydrochloride. The difference lies simply in the type of creatine molecule. Since creatine hydrochloride has a greater ability to dissolve in water and be absorbed by the body, lower doses can be administered and achieve the same effect. This equates to approximately 2–3 grams per day. However, creatine monohydrate has a lower absorption capacity and requires a higher dose, similar to the 5–10 grams per day mentioned above. The best time to take creatine is not specific. The key is a consistent daily dose. A loading phase with creatine monohydrate or creatine hydrochloride is not necessary, as long as there is time to reach body saturation levels. Evidence shows that there's no need to worry about switching between taking and discontinuing the supplement, as it's one of the safest supplements you can administer, with the most research supporting its safe use, even in adolescents and young athletes. Getting enough creatine through food is not practical. Although it's present in meats like steak, chicken, and fish like herring, there's no way to obtain enough creatine to benefit economically due to its high cost and the need to take it daily. Supplementing with creatine monohydrate or creatine hydrochloride is and always will be the only reasonable way to achieve the numerous strength and bulking benefits that creatine provides.