Many people have put the creatine powder supplement directly in the mouth, without diluting, fear of losing some of the product in the mixture. But this can lead to the risk of bronchospiration, as happened with a patient in Rio Grande do Sul this year, warns the vice president of the Brazilian Association of Sports Nutrition (ABNE), Michele Trindade.
In addition, there is no scientific proof that ingesting creatine without diluting in liquid brings more benefits in terms of absorption. Trindade recommends that the compound be ingested along with a carbohydrate, such as a juice, because, with it, insulin production occurs through the pancreas and this insulin favors the entry of creatine into the muscle, according to some studies.
“It can be diluted in any drink. It can be water, juice or milk. It can also be mixed with food or fruit. In the liquid, it is necessary to dilute well to leave nothing little in the end. The medical class does not recommend throwing straight in the mouth because the powder can go to the lungs and cause pneumonia,” explains Trindade.
Nutritionist and gastroologist Gabriela Cilla adds that ingesting only the powder can also cause irritation in the mucosa of the mouth, throat and stomach. And that creatinine is a water soluble substance, being well absorbed in aqueous medium. The ideal is to ingest it diluted in carbohydrate liquid, such as juice or coconut water.
1) Benefits: Studies on the improvement for the brain still in progress
The creatine supplement has several proven benefits, such as:
- Improvement of strength and resistance
- Improved post-exercise recovery
- Improvement of thermoregulation
- Injury prevention
- Rehabilitation aid
- Aid in neuroprotection in trauma, such as concussion or spinal cord injury
- Improvement of brain activity in specific situations, such as stress conditions, with sleep deprivation, and in cases of genetic diseases*
- Improvement of metabolic capacity and exercise performance, especially when combined with other strategies, in elderly or specific populations
- Improved insulin sensitivity in individuals with type 2 diabetes
Trindade states that there is no evidence that creatine induces neurogenesis – the formation of new neurons in the brain. Studies show that Creatine can cross the hematoencephalic barrier, increasing brain activity in specific situations.
“What is known is that supplementation can increase creatine levels in the brain, which can result in positive implications for cognitive function – such as memory, processing speed and mental resistance – especially under stress conditions such as sleep deprivation. There are also emerging studies indicating neuroprotective, positive mood and mental health effects,” explains the nutritionist.
There is still no robust scientific evidence that creatine can help combat Alzheimer’s and improve memory, as has been spoken. Studies in this area are under 5 years old. And several ongoing clinical studies may confirm whether creatine has benefits in psychiatric and neurodegenerative diseases.
Much of the data comes from experimental models, such as rodents, according to the professor of the Lifestyle Center of USP Medical School Bruno Gualano.
The teacher explains that the brain is self -sufficient for creatine, as it produces it. And when scholars compare vegetarians and omnivorous, they find the same amount of cerebral creatine, although they consume practically nothing creatine in the diet.
“Under conditions where there is cerebral creatine deficiency, such as genetic diseases*, where protein that carries creatine into the brain is not synthesized, supplementation is able to increase creatine in the brain and improve its function. But this cannot be widespread for healthy people,” explains Gualano.
2) What is creatine and what is the recommended amount?
Creatine is a compound of three amino acids – glycine, arginine and methionine – which is naturally produced by our body (liver, pancreas, kidneys and brain). And this compound allows you to provide more energy for the muscles to work better. But often the creatine we produce is not enough to meet our needs and it needs to be obtained from external sources. Foods like oily meat and fish such as sardines, horsetail and salmon provide creatine, for example.
The creatine supplement is suitable for athletes and for those who do general physical activity. But it has also been increasingly sought by sedentary and elderly people.
This food supplement aims to improve physical performance and improve lean mass gain because it increases the amount of intracellular water and can also increase muscle mass itself, according to Trinity.
Creatine used in supplements is synthetic, crystallized as monohydrate creatine and made by industrial processes.
The recommended creatine dose for power gain is 3 to 5 grams per day. The calculation is 0.03 grams per kilo of weight. For the brain, because of the blood -boned barrier, larger amounts may be necessary, but there is still no established protocol, according to the professor of the Lifestyle Medical Center of USP Medical School Bruno Gualano.
A larger amount that is eliminated by the body in the urine and ends up making the kidney work without need. That is, it is money thrown away.
We have naturally produced 1 to 2 grams of creatine per day and usually consume about 2 grams in food – more active individuals produce more than sedentary, of course. Therefore, the remaining amount can be obtained by supplementation.
“Some athletes have little result with creatine supplementation, because his body already produces enough, when added to proper feed,” says Trindade.
Some professionals may also recommend the so -called “saturation”, a longer amount for a period of 5 to 7 days. In this case, the calculation is 0.3 grams per kilo of weight, distributing in 4 or 5 doses for good absorption.
To make the product cheaper, some brands add carbohydrate. And if the individual takes more sources of carbohydrate, there may be gastrointestinal discomfort, favoring diarrhea, for example.
And it’s no use using creatine only on the days the person will train. Ingestion needs to be daily so that the individual can establish the correct amount of creatine inventory in the muscle.
The time for consumption is indifferent because it takes between 14 and 28 days to reach the muscle. What we use is what is already stored in the muscle and not what we eat on the day. Therefore, we need to keep the reservoir – which is the muscle – high.
And an individual who stops supplementation takes about 35 days to have the quantity of creatine he had when he did not ingest the supplement.
3) How to calculate if we have enough keratin?
Technically, to know the exact amount of creatine in an individual, it would be necessary to make a muscle biopsy, which is done only in scientific studies.
In practice, when we supplement with creatine, we release creatinine as a waste in the blood. In people who consume large amounts of creatine unnecessarily, creatinine measured in the blood or urine is very high. But this high creatinine may also be a sign of muscle mass loss or an infarction marker, Trindade explains.
4) Is monohydrate creatine the best?
Monohydrate creatine (CRM) is the most studied form and considered a gold standard in terms of effectiveness, safety and cost-benefit. Meta-analysis and systematic reviews point to significant improvement in maximum force, muscle power, lean mass and performance in high intensity activities with its use.
Already other forms (HCl, Ethyl-Ethyl and Nitrate) showed no additional benefits, and have a higher cost.
The most common form of creatine is powder, but it can also be found in capsules, tablets, chewable gums, tablets and liquids.
5) Can children and adolescents take keratin?
In Brazil, the recommendation of creatine supplement is for adults and elderly, according to the National Health Surveillance Agency (Anvisa). And the United States Health Agency (FDA) considers creatine “generally recognized as safe” for adults.
Some clinical studies with children and adolescents (5 to 18 years) using 2 to 5 grams per day for up to 6 months showed no significant adverse effects. But the main medical institutions do not recommend use under the age of 18 due to lack of robust long -term studies.
6) Why should not ingest creatine on your own?
Creatine needs to be prescribed by a nutritionist or doctor. This is because only a professional can define the correct amount for each individual and the person who has a serious kidney problem can have complications.
In addition, the professional makes the prescription association in conjunction with food.
“It is no use taking just creatine and having a bad diet, with a large amount of simple carbohydrate, fried foods or inadequate protein. Then we adjust with the rest of the food, to have an even more significant result,” says Trindade.
And creatine is not a supplement suitable for all, as has been spoken. This statement is another marketing action, according to scholars of the subject.
“If we do not yet have the issue of cognitive improvement as great scientific evidence and if the individual does not exercise, the indication is not for everyone yet. Barely will not do, but the individual may be spending money without need,” concludes Trindade.