Se você está procurando informações sobre a creatina, muito provavelmente, faz parte do universo da musculação e está buscando nessa substância melhores resultados corporais, não é mesmo?

Você veio ao lugar certo!

Aqui você encontrará todas as informações sobre a creatina, confira!

O que é Creatina

Creatina Universal
Pote de Creatina da Universal Nutrition, uma das melhores e mais vendidas marcas de creatina

A creatina é uma substância composta por 3 aminoácidos: arginina, glicina e metionina. Ela está presente em 95% das fibras musculares e 5% de nossos cérebros.

Sua sintetização é feita de forma natural pelos nossos rins, fígado e pâncreas para depois ser distribuída através de nossa corrente sanguínea até as células do organismo. Só após esse processo é que ela irá desempenhar seu papel: a produção de energia.

Apesar de seu consumo ser mais assíduo através de suplementos alimentares, a substância pode ser encontrada em pequenas quantidades em alimentos como peixes e carne vermelha.

A grande questão está aqui: Os alimentos não conseguem oferecer a meta de consumo recomendada, de 2 a 5 gramas, de maneira tão simples.

Isso porque seria necessário consumir 1kg de peixe ou carne vermelha por dia, o que é complicado, principalmente, em uma dieta para perda de peso.

Entra, então, a necessidade de suplementação! Mas calma…

Entenda para que serve e o seu funcionamento detalhado, antes de iniciar a ingestão.

Para que serve a creatina?

Ao fazer qualquer movimento ou atividade física, todos os músculos do corpo precisam se contrair e relaxar, afinal, essas são as ações básicas para que tudo aconteça naturalmente. Quando ocorre a contração, a fonte de energia que é consumida para realização do movimento chama-se ATP.

O ATP é o grande responsável pela produção das moléculas de fosfato que causa a liberação da energia. Finalizado esse processo, o ATP se transforma em ADP.

O organismo porém encontra um problema dentro desse processo: o ATP é como se fosse o combustível de partida e só consegue fornecer essa energia num período de 10 segundos, depois disso é necessário produzir mais dessa substância, senão ocorre a falha muscular.

É nesse momento do processo que a creatina entra em ação. Será ela a responsável por entregar a molécula de fosfato para a ADP e, com isso, inicia-se novamente o processo de recriação de mais ATP.

Parece confuso, mas dentro de nosso organismo a combinação é perfeita e toda a síntese é feita em questão de milésimos de segundos.

Devido a produção de ATP, nosso organismo terá mais energia nos músculos e não precisará recorrer a outros processos para gerar essa energia. Por exemplo, existe um processo chamado glicólise que tem o ácido lático em sua composição.

Sabe quando você está fazendo repetições de um exercício em seu treino de musculação e sente o músculo “queimando”? Ai está acontecendo um processo de glicólise. Se você intensificar o movimento, a quantidade de ácido irá aumentar e, com isso, seu músculo vai falhar.

Quando você toma creatina, você fornece ao seu organismo as células de fosfato necessárias para a produção de ATP, então ele não precisa recorrer a nenhum outro processo.

A consequência disso?

A quantidade de ácido lático é bastante minimizada fazendo com que você consiga treinar por muito mais tempo e em uma intensidade superior.

Como tomar creatina

Diferentes profissionais irão te passar formas distintas de como tomar creatina, então vale a pena sempre consultar seu médico ou personal para adequar ao seu organismo.

qual a dose certa de creatina devemos tomar
Qual a dose certa de creatina devemos tomar para obter os maiores resultados?

O jeito mais comum de consumo é a ingestão de quantidades diárias divididas em períodos diferentes do dia. Normalmente, os profissionais recomendam o consumo de creatina 2 vezes ao dia, sendo:

  1. Pré-treino: Como foi explicado anteriormente, o consumo de creatina equivale a produção de ATP, logo ao consumir antes do treino, você estará dando mais energia ao seus músculos para que ele faça um treino mais intenso.
  2. Pós-treino: No pós treino a recomendação de consumo é para repor os nutrientes que o músculo acaba de perder. Então, combinando a creatina com carboidratos e proteínas, você conseguirá uma recuperação muscular muito mais rápida, segura e completa.

Qual a dose devo tomar?

A recomendação é que você comece o consumo de creatina sempre aos poucos para que seu organismo possa se acostumar com essa substância “nova”, isso fará com que ele aprenda a absorvê-la com mais qualidade.

Se você vai começar agora, a recomendação é para que você tome uma quantidade entre 15 a 25 gramas de creatina para saturar seu organismo. Essa quantidade já fará com que você veja resultados expressivos em seus treinos, mas ainda será apenas o começo.

A partir da segunda semana, você vai reduzir as doses de 5 a 10 gramas. É como se você estivesse fazendo a manutenção para manter sempre seus músculos saturados da substância, ou seja, com a quantidade ideal para que a qualidade de seus treinos sejam boas.

O mais comum é manter o seu consumo de 1 mês e meio a no máximo 3. Depois desse período recomenda-se parar por algum tempo para não sobrecarregar as funções renais.

Sempre que você for tomar creatina, aconselha-se o consumo juntamente com algo rico em carboidrato. Pode ser uma refeição ou um shake de whey. Alguns atletas gostam do consumo com suco natural de uva que é bem rico em carboidrato.

Essa recomendação é feita, pois são os carboidratos os responsáveis pelo transporte da creatina e da proteína para todos os músculos do corpo.

Efeitos colaterais

Quem começa o consumo da creatina preocupa-se muito com seus efeitos colaterais. Diversas pesquisas já foram realizadas para análise da substância e o que encontrou-se foram poucas informações e efeitos colaterais bem raros.

Dois dos principais efeitos relatados pelos utilizadores de creatina são o aumento no número de câimbras e desidratação do corpo. No mais, outros colaterais encontrados foram:

  • Diarreia,
  • Náuseas;
  • Dor de estômago;
  • Aumento da pressão arterial.

Alguns estudos também apontaram que pessoas que possuem diabetes devem evitar o consumo de creatina. Isso porque, a creatina tende a diminuir o índice de açúcar no sangue e ainda, interfere no efeito de alguns medicamentos. Então, aumentam a chance de crises de hipoglicemia.

Um último estudo realizado em ratos apontou uma alteração da produção natural de creatina no organismo. Era como se o corpo aguardasse a ingestão da dose e diminuísse a intensidade própria de produção de creatina.

***

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